One-Hour Workout: Bike Fitness Test

The key to setting goals and achieving them is knowing where you are right now and where you want to go. An important first step in figuring this out is completing baseline fitness tests at regularly throughout the year.

That way, you can monitor progress and make changes if and when you need to. This bike fitness test is from former pro cyclist Tom Danielson, who is now head coach of Cinch Cycling. As with the swim fitness test, you can scale it according to your fitness and experience, and as you’ll see here, there are two sets: one for beginners and one for intermediate/advanced athletes. Note that both tests will take slightly more than one hour (depending on how fast you’re riding in the intermediate/advanced test!).

The key to getting accurate results is completing a thorough warm-up; you definitely don’t want to just jump on your bike and attempt to hit your best efforts. This warm-up is designed to build intensity and introduces some faster, more intense riding so that you’re ready to go when it’s time for the main set.

The main set is test time, so give it your best effort – think 10/10 RPE (rate of perceived exertion). Be sure to record your average heart rate, power (if using), and make notes about how you felt, as this can prove useful when testing later in the season. Pace yourself. Don’t go too hard too soon and try to make it an even effort. Follow the same warm-up every time you repeat the test and ride the same route. The intermediate/advanced test is a hard workout, you should expect to feel fatigued after this, so avoid higher-intensity workouts on either side of this session.

Once the hard work of the bike fitness test is all done, cool down for at least 10 minutes, including plenty of higher cadence, light load spinning.

Bike fitness test

Warm-up

20 minutes relaxed riding, gradually building to 6-7/10 RPE

3 x 1 minute fast pedaling ~100 RPM, 1 minute easy spin

5 minutes easy riding, 6-7/10 RPE

5 minutes all-out effort

5-10 minutes easy riding, 6-7/10 RPE

Main set

Beginner:
12 minutes at best effort, 10/10 RPE

If doing outdoors, aim to find a route you can ride with no/minimal stops

Intermediate/advanced:
Best effort (10/10 RPE) over a 20-mile flat course

Cool-down

10-15 minutes high cadence easy spinning