The goal of developing power zones is to improve wellness, fitness and performance. Training at various intensities gives specific adaptations. The most accurate way to categorize intensity ranges is by measuring the work-rates that cause various physiological responses. Power Zones are based on a percentage of a rider’s baseline fitness marker, known as Personal SpinPower® Threshold (PST). In the SPINPower™ program, PST represents the rider’s ‘work-threshold’ or their current level of fitness on the Spinner. With power meter technology, the result of a relatively simple and straightforward test can accurately establish PST. Once determined, riders can train in their unique ranges based on a percentage of their PST. Since power is dynamic and improvement in fitness will increase PST, it is important to retest quarterly (or sooner) to track progress and re-establish zones that match the rider’s current fitness level.
The Personal Spinning® Threshold Test (PST Test) is a sub-maximal, repeatable test to determine PST. It is:
- The personal results of an individual rider
- A scientifically validated incremental test
- Easy to learn
- Repeatable and Reliable
- Sub-maximal, and so can be performed by nearly everyone
After a 10 minute warm up, the test consists of back-to-back two-minute stages, in which the rider sustains a cadence goal within 5RPM of the target, while remaining a seated position, in Hand Position two. The first stage begins with light resistance on the flywheel. Each corresponding stage begins by increasing resistance, while keeping cadence and riding position the same. The added resistance should be enough to feel the change, as if increasing RPE to the next level. This also noted as increased wattage. Since individuality and fitness level will determine the actual wattage change, it will generally be around 5–20 watts. Adding too much resistance will bring the rider to threshold too soon. Adding too little resistance will extend the overall duration of the PST Test. Generally speaking, a rider should aim to complete 5-8 two-minute ramps to completion. The graded ramp process continues until the rider can no longer sustain the workload for an entire two-minute stage. This will be noted by an obvious decline in the ability to sustain steady pedaling, cadence and riding position. The rider’s PST is the workload sustained during the last fully completed stage.
Below are the guidelines for implementing the PST Test. Please have your bike power meter and heart rate monitor paired with the app before starting the PST.
Tap HOME or STUDIO or SPINNING > Options (Gear Icon) > Fitness Assessments > PST Assessment
Warm up countdown will begin. Warm-up for 10 minutes at an easy pace, shifting through different resistance loads and incorporating a few 10-20 second hard efforts. Include some transitions in and out of the saddle. You may advance to PST Test at any time during warm-up, by double tapping the countdown bar.
After warm up, begin Ramp 1 with light resistance on the flywheel, at a low workload and cadence that feels relaxed and most natural. The APP will begin to countdown 2 minutes. During this time, the APP will use your current cadence to determine and set a cadence goal for the proceeding ramps.
After 2 minutes, APP will transition for 15 seconds to Ramp 2. During the 15 second countdown, APP will inform rider of cadence goal to sustain for next ramps. Increase resistance, while keeping target cadence and riding position the same. The added resistance should be enough to feel the change, as if increasing RPE to the next level. This will also be noted as increased wattage. The APP will begin to countdown 2 minutes. Maintain the target cadence range, within 5 RPM, while maintaining riding position and resistance. The APP will inform the rider if their cadence is higher or lower than the target cadence. After 2 minutes, APP will transition for 15 seconds to Ramp 3. During the 15 second countdown, APP will inform rider to increase resistance, while keeping their target cadence and riding position the same. The added resistance should be enough to feel the change, as if increasing RPE to the next level. This will also be noted as increased wattage.
The ramp process continues until the rider can no longer sustain the workload for the full 2 minute duration. At this time, rider will slide HEART ICON to stop the PST Test.
APP will display a summary of the PST Test Ramps. Rider will choose the last fully completed as their PST.
Once PST is determined, unique SPINPower Training Zones will be determined based on a percentage of PST. SPINPower Training Zones allows riders to build their training intensity and boost their current level of conditioning in the SPINPower program.
1. From the Home Screen, select SPINPower from the carousel.
2. Tap Structured Workouts > Assessments > PST Assessment
3. Read through the description and instructions. Tap Launch.
4. Agree to the Exercise Disclaimer and tap OK.
5. Tap Start
6. Warm up for 10 minutes.
7. Follow the instructions to prepare for each ramp. Maintain your RPM target. Slide the heart icon to end or pause your workout.
8. To set-up your power zones, select the last completed two minute ramp. Tap OK or Select Another to confirm your Avg Watts for power zones.
9. Tap Set Default (located in the upper right hand corner) to use these power zones in future SPINPower workouts.