10' Progress Check

This check assumes a high level of basic fitness and you are in the low risk category for 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 before you take part in exercise or an exercise program. This Wattbike test is not suitable if you are 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

Calculating Percentages for the 10’ Progress CheckThe table below may be of help when calculating 35%, 50% and 70% of 3-minute power.

3 min (W) 100 125 150 175 200 225 250 275 300 325

35% 35 45 50 60 70 80 90 95 105 115

50% 50 60 75 85 100 110 125 135 150 160

70% 70 85 105 120 140 155 175 190 210 225

3 min (W) 350 375 400 425 450 475 500

35% 120 130 140 150 160 165 175

50% 175 185 200 210 225 235 250

70% 245 260 280 295 315 330 350

Example:

MMP of 250watts

• Warm up at 50% of 250w = 120w for 5’ on air resistance setting 3/4 at 90rpm on a Wattbike Trainer

• Ride at 70% of 250w = 170w for 10’ on air resistance setting 5/6 at 90/95rpm on a Wattbike Trainer

• Cool down at 35% of 260w = 90w for 5’ on air resistance setting 2 at 90rpm on a Wattbike Trainer.

Use the resistance, cadence and power tables to get individual values.

This test is a progress check of aerobic capacity using the result of a Submaximal Ramp Test, Maximal Ramp Test or 3’ Aerobic Test to set the progress check level. It has the advantage of being less fatiguing than a maximal test and has a short recovery period.

Regular progress checks are useful in tracking the effectiveness of an exercise or training plan, improvements indicated by progressively reducing heart rate for the same cadence/power output.

What is the 10' Progress Check?

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Conducting a 10’ Progress Check

1. In the main menu, select Workout/Tests.

2. In Workout/Tests scroll to and select Tests

3. In Tests scroll to and select 10’ Progress

4. Input the riders Weight:

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5. Input the riders MMP:

6. Input the riders MHR then Press ENTER:

7. Either press ENTER to confirm, or ESC to go back to the previous screen:

8. After selecting ENTER the progress test will begin.