Following my CTS Field test the other week, the overdue follow-up is a verification test.
"Field test verification is a crucial step in determining the most accurate ranges for your workouts based on your current level of fitness. We start by establishing your SteadyState intensity range [from the recent test, my HR range is 150-155, power range is 220-232]. To verify that your field test was accurate we take the calculated SteadyState range and have you perform a 10-minute interval at this intensity. A recovery period follows the first interval and then we add 10-15 watts to your SteadyState range and have you do a second 10-minute interval. It’s no surprise that the effort feels more difficult, however if an athlete can complete this second interval we start to consider raising his or her calculated heart rate or power range for training. Finally, following a recovery period, there’s one final 10-minute effort at 20-25 watts above the prescribed SteadyState range. If an athlete can accomplish this interval then his or her ranges definitely need to be increased.
What we are looking for here is a breaking point. Where does an athlete’s ability to sustain the intensity drop off? If an athlete can accomplish all three efforts, then they most likely could have worked a bit harder on the CTS Field Test."
Cycling: CTS Field Test Verification Workout Explained - trainright.com
Results as follows:
CTS Field Test - 2x8min
AvgHR 163 160
MaxHR 170 168
AvgPWR 264 251
MaxPWR 311 301
CTS Verification Test - 3x10min
AvgHR 155 162 157
MaxHR 161 168 169
AvgPWR 227 (target 220-232) 251 (target range 230-247) 257 (target range 240-257)
MaxPWR 244 308 311
One important difference. The initial test was done on a turbo trainer, whilst the follow-up verification test was done on rollers. I was expecting the rollers to be more difficult, they are, but I have no idea what kind of effect, if any, they should have to the final scores.
Any (useful/educated) comments?
Higher average power, lower average heart rate for the last interval, plus accomplishing as instructed definitely means my Field test scores were too low in terms of setting future training ranges. I am aware that there is somewhat of a learning curve for the Field test, but it definitely looks like I could go harder. I think I am pleased with that actually.
An interesting exercise on a rainy Tokyo Sunday.