Cycling Power Ramp Test
Test — 3 minutes easy, 3 minutes 50%, 3 minutes 60%, 3 minutes 70%, 3 minutes 80%, 3 minutes 90%, 3 minutes 95%, 3 minutes 100%.
We recommend using a calibrated power meter or performing on a quality bike trainer.
Our calculations are based on 1000 TRS LAB tests.
Running Power Ramp Test
Test — 3 minutes easy, 3 minutes 50%, 3 minutes 60%, 3 minutes 70%, 3 minutes 80%, 3 minutes 90%, 3 minutes 95%, 3 minutes 100%.
We recommend using a Stryd sensor.
Our calculations are based on 1000 TRS LAB tests.
Running Flat Ramp Test
Test — 3 minutes easy, 3 minutes 50%, 3 minutes 60%, 3 minutes 70%, 3 minutes 80%, 3 minutes 85%, 3 minutes 90%, 3 minutes 95%, 3 minutes 100%.
Enter the pace of the final 90 seconds of the test. Execute the test well for data close to accurate, but only a laboratory test can provide the most precise data.
Our calculations are based on 1000 TRS LAB tests.
Running 10% Incline Ramp Test
Test — 3 minutes easy, 3 minutes 50%, 3 minutes 60%, 3 minutes 70%, 3 minutes 80%, 2 minutes 90%, 2 minutes 100%.
Enter the speed of the final 90 seconds of the test. Test is best performed on a calibrated treadmill.
Our calculations are based on 1000 TRS LAB tests.
Running 15% Incline Ramp Test
Test — 3 minutes easy, 3 minutes 50%, 3 minutes 60%, 3 minutes 70%, 3 minutes 80%, 2 minutes 90%, 2 minutes 100%.
Enter the speed of the final 90 seconds of the test. Test is best performed on a calibrated treadmill.
Our calculations are based on 1000 TRS LAB tests.
Lactate Power Ramp Test for Cycling
Warm-up 20 minutes easy, 2 minutes above average, 1-2 minutes rest. Before test starts, measure lactate. Test: 5 minutes maximum effort. After test, measure lactate. You have 60–100 seconds for sampling.
Our calculations are based on 1000 TRS LAB tests.
Lactate Power Ramp Test for Running
Warm-up 20 minutes easy, 2 minutes above average, 1-2 minutes rest. Before test starts, measure lactate. Test: 5 minutes maximum effort. After test, measure lactate. You have 60–100 seconds for sampling.
We recommend using a Stryd sensor.
Our calculations are based on 1000 TRS LAB tests.
Lactate Speed Ramp Test for Flat Running
Warm-up 20 minutes easy, 2 minutes above average, 1-2 minutes rest. Before test starts, measure lactate. Test: 5 minutes maximum effort. Remember average pace for 5 minutes. After test, measure lactate. You have 60–100 seconds for sampling.
Our calculations are based on 1000 TRS LAB tests.
Lactate Speed Ramp Test for 10% and 15% Incline Running
Warm-up 20 minutes easy, 2 minutes above average, 1-2 minutes rest. Before test starts, measure lactate. Test: 5 minutes maximum effort. Remember average speed for 5 minutes. After test, measure lactate. You have 60–100 seconds for sampling.
Our calculations are based on 1000 TRS LAB tests.
VO2max Testing Guide
A comprehensive guide to maximum oxygen consumption (VO2max) testing methods for runners, cyclists, and triathletes. The guide contains detailed protocols for field and laboratory tests, recommendations for test preparation, results interpretation, and using VO2max data for training planning. Various methods are described: from simple field tests to precise lactate analysis.
How to use the VO2max testing guide?
Choose a testing method depending on available equipment and required accuracy. Study the protocol of the chosen test, warm-up requirements, and test conditions. Follow the step-by-step instructions to conduct the test. After obtaining results, use the interpretation recommendations to determine your fitness level and compare with norms for your age and gender.
What the testing guide provides
- Detailed protocols for all testing methods with step-by-step instructions
- Recommendations for choosing the optimal method depending on sport and goals
- Equipment and testing conditions requirements for each protocol
- VO2max norms tables by age, gender, and fitness level for self-assessment
Frequently asked questions about VO2max testing
What is the most accurate VO2max testing method?
The most accurate method is laboratory testing on a treadmill or cycle ergometer with direct gas exchange measurement (spiroergometry). Accuracy ±2-3%. Field lactate tests provide ±5% accuracy, power/speed tests without lactate - ±8-12%. Simple calculation methods (like Cooper's formulas) have ±15-20% accuracy. The choice depends on the balance between accuracy and accessibility.
How often should VO2max be tested?
To track progress, it's recommended to test VO2max every 8-12 weeks. During the preparation period, less frequently (every 12-16 weeks), during the competitive period - more often (every 6-8 weeks). Too frequent testing (more than once a month) is impractical, as significant VO2max changes require 6-8 weeks of training. Testing before important races helps assess current form.
Is special preparation needed for a VO2max test?
Yes, proper preparation is critical for result accuracy. Avoid heavy training 48 hours before, alcohol 24 hours before. On test day: light breakfast 2-3 hours before, adequate hydration, avoid caffeine 4 hours before. Perform a standard 10-15 minute warm-up. Test at the same time of day for comparability. Don't test during illness or immediately after recovery.