The 3 Minute Aerobic Test

The 3 minute test assumes a high level of basic fitness and low risk category of cardio vascular events. Consult your Doctor before you commence any of the Wattbike tests or training plans. A pre participation health screen should be completed for all individuals wishing to take part in exercise or an exercise program. The Wattbike tests are not suitable if you are a beginner, have been recently ill or injured. Exercise prescription for minors should only be carried out under supervision of a qualified scientist. Any self exercise prescription participation is done at your own risk. Derived from the ACSM’s exercise/ test participation recommendations.
 
Why complete this test

The 3 minute test will calculate your Maximum Minute Power (MMP) and Maximum Heart Rate (MHR), you can use this information to set personalised training zones and give structure to your training. If you're unsure of how to pace your 3 minute test, try the submaximal ramp test as a warm up. 

When to use the 3 minute aerobic test

If you’re a more experienced cyclist, try using the 3 minute test at the start of a training plan or block of training to set your baseline performance figures. 

What is the 3 minute aerobic test

During this test you should ride at a pace and power which you can sustain for 3 minutes. 

How to complete the 3 minute aerobic test

The Wattbike’s Model B Performance Monitor has a pre-programmed 3 minute aerobic test. Simply follow the instructions below to get started: 

1. From the main menu select workouts/ tests

2. On the test screen, select 3’ Aerobic

3. Input your age, weight in kg’s and gender, then press enter

4. Once the progress bar has disappeared, you can start your test

5. The live display will show cadence and power and a live countdown to the end of the test.

Alternatively watch our video for a guide on how to complete the test.

How to interpret your results

Following the test, a ‘test’ screen will automatically appear which displays:

  • MMP
  • MHR
  • Power to weight ratio
  • VO2max estimate
  • METs (represents the intensity of the test) 

You can press the right arrow to switch between tabs for more information.

If you miss this summary screen, don’t worry, all test data is stored and can be accessed in Recall. 

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