The Wattbike Health Assessment was launched in 2017 via the Wattbike Hub app. The Health Assessment is a submaximal ramp test that quantifies each individual’s CRF and provides them with personalised data and training zones to enable them to improve

<h1 id="h_01J00W7VWT5QD5JXMJFSC6BPFF">What is the Wattbike Health Assessment?</h1>
<p><span style="font-weight: 400;">The Wattbike Health Assessment was launched in 2017 via the Wattbike Hub app. The Health Assessment is a submaximal ramp test that quantifies each individual&#x2019;s <strong>CRF</strong> and provides them with personalised data and training zones to enable them to improve their score; so anyone can improve their health and extend their active life.&#xA0;</span></p>
<p><span style="font-weight: 400;">The accuracy and dependability of our Health Assessment was picked up by health giant Bupa, and in late 2019, our official partnership was announced. Today, anyone can sign up to undertake the Health Assessment at numerous Bupa clinics around the UK to examine and analyse every part of their health, or you could undertake the Health Assessment at home to gain insight into your cardiorespiratory fitness.</span></p>
<h1 id="h_01J00W7VWTZ6E2QTX686FHD3SN">What is CRF?</h1>
<p><span style="font-weight: 400;">In simple terms, CRF tells you how effective your body is at transporting oxygen to the places where it&#x2019;s needed the most. CRF quantifies the functional capacity of an individual and is dependent on the current state of a linked chain of processes in your body; your respiratory, cardiovascular and skeletal muscle systems. </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/30139444"><span style="font-weight: 400;">Research shows that by improving your CRF score by 8 points, you will improve your active life expectancy by 1 year</span></a><span style="font-weight: 400;">.&#xA0;</span></p>
<p><span style="font-weight: 400;">Wattbike is a pioneer of indoor cycling technology, so we created an easy-to-do, accessible, and accurate test that gives each individual their CRF score and predicted VO2max to show them their current health and fitness benchmarks. This is the Wattbike Health Assessment.</span></p>
<h1 id="h_01J00W7VWTWN95J0D8VHJMRKVN">How to do it</h1>
<p><span style="font-weight: 400;">To test your CRF, download the Wattbike Hub app, create/update your profile, and navigate to the Health Assessment via Tests &gt; Health Assessment Submax Test. More detailed instructions can be found </span><a href="https://wattbike.com/gb/crf-and-health-assessment"><span style="font-weight: 400;">here</span></a><span style="font-weight: 400;">.</span></p>
<p><span style="font-weight: 400;">Once completed, you will be provided with:</span></p>
<ol>
<li style="font-weight: 400;">
<span style="font-weight: 400;">CRF Score by gender, age, and body mass &#x2013; CRF from normative data chart for comparison</span><span style="font-weight: 400;"></span>
</li>
<li style="font-weight: 400;">
<span style="font-weight: 400;">Estimate of maximum heart rate/functional threshold heart rate, maximum minute power (MMP)/functional threshold power (FTP)</span><span style="font-weight: 400;"><br></span>
</li>
<li style="font-weight: 400;">
<span style="font-weight: 400;">Exercise and Training zones (heart rate and power)</span><span style="font-weight: 400;"><br></span>
</li>
<li style="font-weight: 400;"><span style="font-weight: 400;">Benchmark 10&#x2019; Health Assessment at 65% of MMP/91% of FTP and 82% of MHR/99% FTHR following a period of training (12 weeks)</span></li>
<li style="font-weight: 400;">
<span style="font-weight: 400;"></span><span style="font-weight: 400;">A recommended training plan for your fitness level</span>
</li>
</ol>
<h1 id="h_01J00W7VWV1PAYFD19EPZM5P7Y">What do I do next?</h1>
<p><span style="font-weight: 400;">The training zones that you receive from the test are saved to your Wattbike Hub profile - so every workout and training plan you decide to undertake on your <a href="https://wattbike.com/products/wattbike-atom" rel="undefined" target="_self">smart bike</a> will be individually tailored to you and your different training zones.</span></p>
<p><span style="font-weight: 400;">Once you have completed the test, you can proceed with your recommended 12-week training plan, which can be found in Plans &gt; Health Plans. At the end of the 12 weeks, it is recommended to undertake the 10 Minute Health Assessment test to find out how much you have improved your CRF.</span></p>
<p>&#xA0;</p>

Health Assessment Submax Test

The 30 Second Test establishes several useful sprint metrics. Peak power and peak rpm, average power, and average rpm for the whole test. In addition, every 5 seconds is recorded to calculate a fatigue factor from the average power over the highest 5

30 second test - Recommended resistance settings

The 6 Second Test is designed to find the highest absolute peak power over a single revolution and peak rpm. Despite its short duration it can be very stressful on both the muscular and nervous system. An adequate warm up is needed before attempting

6 second test - Recommended resistance settings

The 6 second peak power test measures your highest peak power and cadence. You may find these metrics useful if you are adding sprint interval work to your training, as peak power will help you measure the effectiveness of your training. Use the 6 se

<div class="small-12">
<div class="alert-box warning radius" data-alert><em>The 6 second peak power 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.&#xA0;Derived from the ACSM&#x2019;s exercise/ test participation recommendations.&#xA0;</em></div>
</div>
<h1 id="why-complete-this-test">Why complete this test</h1>
<p>The 6 second peak power test measures your highest peak power and cadence. You may find these metrics useful if you are adding sprint interval work to your training, as peak power will help you measure the effectiveness of your training.&#xA0;</p>
<h1 id="when-to-use-the-6-second-peak-power-test">When to use the 6 second peak power test</h1>
<p>Use the 6 second peak power test at the beginning and end of a training plan to measure an improvement in your peak power.&#xA0;</p>
<h1 id="what-is-the-6-second-peak-power-test">What is the 6 second peak power test</h1>
<p>During this test you will ride as hard as possible for 6 seconds.&#xA0;</p>
<h1 id="how-to-complete-the-6-second-peak-power-test">How to complete the 6 second peak power test</h1>
<p>The Wattbike Model B Performance Monitor has a pre-programmed 6 second power test. Simply follow the instructions below to get started:&#xA0;</p>
<p>1. From the main menu select workouts/ tests</p>
<p>2. On the test screen, select Peak Power 6&#x201D;&#xA0;</p>
<p>3. Input your weight and select enter to start the test</p>
<p>4. The monitor will display a recommended resistance setting, change your resistance manually so it matches what is displayed on screen</p>
<p>5. Once the progress bar has disappeared, you can start your test</p>
<p>6. The live display will show a live graph build up with the peak power achieved and a live countdown to the end of the test.&#xA0;</p>
<h1 id="how-to-interpret-your-results">How to interpret your results</h1>
<p>Following the test, a &#x2018;test&#x2019; screen will automatically appear which displays:</p>
<ul>
<li>Power peak</li>
<li>Cadence peak&#xA0;</li>
</ul>
<p>You can press the right arrow to switch between tabs for more information.</p>
<p>If you miss this summary screen, don&#x2019;t worry, all test data is stored and can be accessed in Recall.</p>

The 6 Second Peak Power Test

If you’re a track cyclist or experienced cyclist and wish to find out or monitor your sprint capacity this test is for you. If you’re a more experienced cyclist, try using the 30 second test at the start of a training plan or block of training to set

<div class="small-12">
<div class="alert-box warning radius" data-alert><em>The 30 second 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.&#xA0;Derived from the ACSM&#x2019;s exercise/ test participation recommendations.</em></div>
<div class="alert-box warning radius" data-alert>&#xA0;</div>
</div>
<h1 id="why-complete-this-test">Why complete this test</h1>
<p>If you&#x2019;re a track cyclist or experienced cyclist and wish to find out or monitor your sprint capacity this test is for you.&#xA0;</p>
<h1 id="when-to-use-the-30-second-test">When to use the 30 second test</h1>
<p>If you&#x2019;re a more experienced cyclist, try using the 30 second test at the start of a training plan or block of training to set your baseline performance figures.&#xA0;</p>
<h1 id="what-is-the-30-second-test">What is the 30 second test</h1>
<p>During this test you should ride as fast as you can over 30 seconds. It&#x2019;s a an everything-left-on-the-bike maximal test.</p>
<h1 id="how-to-complete-the-30-second-test">How to complete the 30 second test</h1>
<p>The Wattbike&#x2019;s Model B Performance Monitor has a pre-programmed 30 second test. Simply follow the instructions below to get started:&#xA0;</p>
<p>1. From the main menu select workouts/ tests</p>
<p>2. On the test screen, select 30s test</p>
<p>3. Input your weight, gender and select enter to start the test</p>
<p>4. The monitor will display a recommended resistance setting, change your resistance manually so it matches what is displayed on screen</p>
<p>5. Once the count down has disappeared, you can start your test</p>
<p>6. The live display will show a graph with the 5s averages, wattage, cadence, power to weight and a count down timer</p>
<h1 id="how-to-interpret-your-results">How to interpret your results</h1>
<p>Following the test, a &#x2018;test&#x2019; screen will automatically appear which displays:</p>
<ul>
<li>Average 5s results with high and low readings highlighted</li>
<li>Avg. Power&#xA0;</li>
<li>Avg. cadence</li>
<li>Power per kilo</li>
<li>Fatigue factor (the drop off in power from the highest to the lowest 5s average block represented as a percentage)</li>
</ul>
<p>You can press the right arrow to switch between tabs for more information.</p>
<p>If you miss this summary screen, don&#x2019;t worry, all test data is stored and can be accessed in Recall.&#xA0;</p>

The 30 Second 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 training with your smart bike. If you're unsure of how to pace your 3

<div class="small-12">
<div class="alert-box warning radius" data-alert><em>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.&#xA0;Derived from the ACSM&#x2019;s exercise/ test participation recommendations.</em></div>
<div class="alert-box warning radius" data-alert>&#xA0;</div>
<h1 class="alert-box warning radius" id="why-complete-this-test">Why complete this test</h1>
</div>
<p>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 training with your <a href="https://wattbike.com/products/wattbike-atom" rel="undefined" target="_self">smart bike</a>. If you&apos;re unsure of how to pace your 3 minute test, try the submaximal ramp test as a warm up.&#xA0;</p>
<h1 id="when-to-use-the-3-minute-aerobic-test">When to use the 3 minute aerobic test</h1>
<p>If you&#x2019;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.&#xA0;</p>
<h1 id="what-is-the-3-minute-aerobic-test">What is the 3 minute aerobic test</h1>
<p>During this test you should ride at a pace and power which you can sustain for 3 minutes.&#xA0;</p>
<h1 id="how-to-complete-the-3-minute-aerobic-test">How to complete the 3 minute aerobic test</h1>
<p>The Wattbike&#x2019;s Model B Performance Monitor has a pre-programmed 3 minute aerobic test. Simply follow the instructions below to get started:&#xA0;</p>
<p>1. From the main menu select workouts/ tests</p>
<p>2. On the test screen, select 3&#x2019; Aerobic</p>
<p>3. Input your age, weight in kg&#x2019;s and gender, then press enter</p>
<p>4. Once the progress bar has disappeared, you can start your test</p>
<p>5. The live display will show cadence and power and a live countdown to the end of the test.</p>
<p>Alternatively watch our video for a guide on how to complete the test.</p>
<p class="wysiwyg-text-align-center"><iframe allowfullscreen frameborder="0" height="315" src="https://www.youtube.com/embed/5Um9KD4vK44?list=PL9VCuEsZLRpjUeEaBLLBcvYlrKz8GdWrB" width="560"></iframe></p>
<h1 id="how-to-interpret-your-results">How to interpret your results</h1>
<p>Following the test, a &#x2018;test&#x2019; screen will automatically appear which displays:</p>
<ul>
<li>MMP</li>
<li>MHR</li>
<li>Power to weight ratio</li>
<li>VO2max estimate</li>
<li>METs (represents the intensity of the test)&#xA0;</li>
</ul>
<p>You can press the right arrow to switch between tabs for more information.</p>
<p>If you miss this summary screen, don&#x2019;t worry, all test data is stored and can be accessed in Recall.&#xA0;</p>

The 3 Minute Aerobic Test

The 10 minute progress check measures your aerobic capacity using your Maximum Minute Power (MMP), you improvement is indicated with a progressively reducing heart rate for the same cadence/ power output. The 10 minute progress check is a submaximal

<div class="small-12">
<div class="alert-box warning radius" data-alert><em>The 10 minute progress 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.&#xA0;Derived from the ACSM&#x2019;s exercise/ test participation recommendations.</em></div>
<div class="alert-box warning radius" data-alert>&#xA0;</div>
<h1 class="alert-box warning radius" id="why-complete-this-test">Why complete this test</h1>
</div>
<p>The 10 minute progress check measures your aerobic capacity using your Maximum Minute Power (MMP), you improvement is indicated with a progressively reducing heart rate for the same cadence/ power output.&#xA0;</p>
<h1 id="when-to-use-the-10-minute-progress-check">When to use the 10 minute progress check</h1>
<p>The 10 minute progress check is a submaximal test specially designed to be less fatiguing. It&#x2019;s a great test to undertake mid training plan as it allows measurement of your performance metrics whilst not being detrimental to your future training sessions.&#xA0;</p>
<h1 id="what-is-the-10-minute-progress-check">What is the 10 minute progress check</h1>
<p>During this check you should aim to ride at an even cadence, keeping your power even at 70% of MMP.&#xA0;</p>
<h1 id="how-to-complete-the-10-minute-progress-check">How to complete the 10 minute progress check</h1>
<p>The Model B Performance Monitor has a pre-programmed 10 minute progress test. Simply follow the instructions below to get started:&#xA0;</p>
<p>1. From the main menu select workouts/ tests</p>
<p>2. On the test screen, select 10&#x2019; Progress</p>
<p>3. Input your weight in kg&#x2019;s, MMP and MHR, then press enter</p>
<p>4. Once the progress bar has disappeared, you can start your test</p>
<p>5. The live display will show cadence and power and a live countdown to the end of the test.</p>
<p>Alternatively watch our video for a guide on how to complete the test.</p>
<p class="wysiwyg-text-align-center"><iframe allowfullscreen frameborder="0" height="315" src="https://www.youtube.com/embed/zJ3IEstcUXQ?list=PL9VCuEsZLRpjUeEaBLLBcvYlrKz8GdWrB" width="560"></iframe></p>
<h1 id="how-to-interpret-your-results">How to interpret your results</h1>
<p>Following the test, a &#x2018;summary&#x2019; screen will automatically appear which displays:</p>
<ul>
<li>HR avg</li>
<li>HR pk</li>
<li>Power avg</li>
<li>Power pk&#xA0;</li>
</ul>
<p>You can press the right arrow to switch between tabs for more information.</p>
<p>If you miss this summary screen, don&#x2019;t worry, all test data is stored and can be accessed in Recall.</p>

The 10 Minute Progress Check

Make sure you are completely warmed-up before starting this test. The Wattbike 20 Minute Warm-up is suitable for this. The submaximal ramp will calculate your Functional Threshold Power (FTP), Maximum Minute Power (MMP) and Maximum Heart Rate (MHR),

<div class="small-12">
<div class="alert-box warning radius" data-alert><em>The submax ramp 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&#x2019;s exercise/test participation recommendations.</em></div>
<div class="alert-box warning radius" data-alert>&#xA0;</div>
<div class="alert-box warning radius" data-alert></div>
<h2 class="alert-box warning radius" id="important-notice">Important Notice:</h2>
<p>Make sure you are completely warmed-up before starting this test. The Wattbike 20 Minute Warm-up is suitable for this.</p>
<h1 class="alert-box warning radius" id="why-complete-this-test"><strong>Why complete this test</strong></h1>
</div>
<p>The submaximal ramp will calculate your Functional Threshold Power (FTP), Maximum Minute Power (MMP) and Maximum Heart Rate (MHR), you can use this information to set personalised training zones and give structure to training with your <a href="https://wattbike.com/products/wattbike-atom" rel="undefined" target="_self">smart trainer</a>.&#xA0;</p>
<h1 id="when-to-use-the-submaximal-ramp-test"><strong>When to use the submaximal ramp test</strong></h1>
<p>Use the submaximal ramp test at the start of a training plan or block of training to set your baseline performance figures.&#xA0;</p>
<h1 id="what-is-the-submaximal-ramp-test"><strong>What is the submaximal ramp test</strong></h1>
<p>During this test you will ride in 15 watt increments until you experience a perceived rate of exertion (RPE) of 7 out of 10 (where 1= easy, 10= extremely hard), you&#x2019;ll no longer be able to maintain a conversation when you reach an RPE of 7.&#xA0;</p>
<h1 id="how-to-complete-the-submaximal-ramp-test"><strong>How to complete the submaximal ramp test</strong></h1>
<p>Before any workout The Model B Performance Monitor has a pre-programmed submax ramp test. Simply follow the instructions below to get started:&#xA0;</p>
<p>Set your air resistance to level 8 on the Wattbike Trainer or 3 on the Wattbike Pro.&#xA0;</p>
<p>1. From the main menu select workouts/ tests</p>
<p>2. On the test screen, select Submax Ramp</p>
<p>3. Input your age, weight in kg&#x2019;s and gender</p>
<p>4. Input your starting Watts (we recommend 55W if you&#x2019;re unfit or 100W if you&#x2019;re regularly exercising) then press enter&#xA0;</p>
<p>5. The live display will show your current interval and target watts</p>
<p>6. Once you have reached 7/10 on the Borg scale of exertion, press escape to end the test.&#xA0;</p>
<h1 id="how-to-interpret-your-results"><strong>How to interpret your results</strong></h1>
<p>Following the test, a &#x2018;test&#x2019; screen will automatically appear which displays:</p>
<ul>
<li>FTP</li>
<li>MMP</li>
<li>MHR</li>
<li>Power to weight ratio</li>
<li>VO2max estimate</li>
<li>METs (represents the intensity of the test)&#xA0;</li>
</ul>
<p>You can press the right arrow to switch between tabs for more information.</p>
<p>If you miss this summary screen, don&#x2019;t worry, all test data is stored and can be accessed in Recall.&#xA0;</p>

The Submaximal Ramp Test

We recommend that you only undertake this test if you are overseen by experienced accredited sports scientist. This is the ‘gold standard’ test designed to find your MMP, MHR and can also be used to calculate FTP. Use this test when you want to find

<div class="small-12">
<div class="alert-box warning radius" data-alert><em>The max ramp 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.&#xA0;Derived from the ACSM&#x2019;s exercise/ test participation recommendations.&#xA0;</em></div>
<div class="alert-box warning radius" data-alert>&#xA0;</div>
<h1 class="alert-box warning radius" id="why-complete-this-test">Why complete this test</h1>
</div>
<p>We recommend that you only undertake this test if you are overseen by experienced accredited sports scientist. This is the &#x2018;gold standard&#x2019; test designed to find your MMP, MHR and can also be used to calculate FTP.</p>
<h1 id="when-to-use-the-max-ramp-test">When to use the Max Ramp Test</h1>
<p>Use this test when you want to find your true MMP and MHR. As mentioned above, only undertake this test if you are overseen by a qualified professional.</p>
<h1 id="what-is-the-max-ramp-test">What is the Max Ramp Test</h1>
<p>It&#x2019;s an incremental test to exhaustion, the target wattage increases by a set amount every minute until failure. The final full minute completed is where MMP and MHR are recorded.</p>
<h1 id="how-to-complete-the-max-ramp-test">How to complete the Max Ramp Test</h1>
<p>1. From the main menu select workouts/ tests</p>
<p>2. On the test screen, select Max Ramp Test</p>
<p>3. Input your age, weight and gender and the Start and Stage Wattage, then press enter&#xA0;</p>
<p>4. Once the progress bar has disappeared, you can start your test</p>
<p>5. The live display will show time remaining in that stage, cadence, interval, wattage target, power perkily heart rate and peak power</p>
<h1 id="how-to-interpret-the-results">How to interpret the results</h1>
<p>Following the test, a &#x2018;test&#x2019; screen will automatically appear which displays:</p>
<ul>
<li>FTP</li>
<li>MMP</li>
<li>MHR</li>
<li>Power Per Kilo</li>
<li>VO2 Estimate</li>
<li>METs (represents the intensity of the test)&#xA0;</li>
</ul>
<p>You can press the right arrow to switch between tabs for more information.</p>
<p>If you miss this summary screen, don&#x2019;t worry, all test data is stored and can be accessed in Recall.&#xA0;</p>

The Maximal Ramp Test

The 20 minute test detailed 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 comple

<p><em>The 20 minute test detailed 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&#x2019;s exercise/ test participation recommendations.</em></p>
<p><em>&#xA0;</em></p>
<h1 id="why-complete-this-test">Why complete this test</h1>
<p>The 20 minute threshold test can be used to calculate your Functional Threshold Power (FTP), you can use this information to set personalised FTP training zones and give structure to training on your <a href="https://wattbike.com/products/wattbike-atom" rel="undefined" target="_self">smart bike</a>.&#xA0;</p>
<h1 id="when-to-use-the-20-minute-threshold-test">When to use the 20 minute threshold test</h1>
<p>If you&#x2019;re a more experienced cyclist, try using the 20 minute threshold test to determine you FTP at the beginning of a training plan. You can also use it sporadically to check your progress throughout your training.&#xA0;</p>
<h1 id="what-is-the-20-minute-threshold-test">What is the 20 minute threshold test</h1>
<p>During this test you should ride at an intensity that you can sustain throughout, but also one which allows you to exert maximal effort. The image below shows a well paced 20 minute test:</p>
<h1 id="how-to-complete-the-20-minute-threshold-test">How to complete the 20 minute threshold test</h1>
<p>The Model B Performance Monitor has a pre-programmed 20 minute threshold test. Simply follow the instructions below to get started:&#xA0;</p>
<p>Firstly, select the air resistance which will allow you to achieve a benchmark cadence of 95rpm. Take a look at the power, cadence and resistance tables for guidance.&#xA0;</p>
<p>1. From the main menu select workouts/ tests</p>
<p>2. On the test screen, select 20&#x2019; Threshold</p>
<p>3. Input your age, weight in kg&#x2019;s and gender, then press enter</p>
<p>4. Once the progress bar has disappeared, you can start your test</p>
<p>5. The live display will show cadence and power and a live countdown to the end of the test.</p>
<p>Alternatively watch our video for a guide on how to complete the test.</p>
<p class="wysiwyg-text-align-center"><iframe allowfullscreen frameborder="0" height="315" src="https://www.youtube.com/embed/XwjUJGqb5Cs?list=PL9VCuEsZLRpjUeEaBLLBcvYlrKz8GdWrB" width="560"></iframe></p>
<h1 id="how-to-interpret-your-results">How to interpret your results</h1>
<p>Following the test, a &#x2018;test&#x2019; screen will automatically appear which displays:</p>
<ul>
<li>Power avg.</li>
<li>HR avg.</li>
<li>Threshold HR</li>
<li>Threshold Power - this is the FTP score&#xA0;</li>
<li>MMP</li>
<li>Vo2</li>
<li>METS</li>
</ul>
<p>You can press the right arrow to switch between tabs for more information.&#xA0;</p>
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FTP Test (20 Minute Threshold Test)

Wattbike Test Store

Tests

Training

Rotating the handlebars on the Proton

How to customise virtual gears on the Wattbike Proton

Shifter configuration on the Wattbike Proton

How to connect your Wattbike Proton to Rouvy

How to use dual channel Bluetooth on the Wattbike Proton

How to connect a Heart Rate Monitor to your Wattbike Proton

Connecting a Garmin watch for heart rate

PROTON: SETUP & CONNECTIVITY

What is the Proton?

Proton Boxed Dimensions

Can I fit Wattbike Atom Tri-Bars to a Wattbike Proton?

Proton: FAQS

Pairing the shifters on the Wattbike Proton

PROTON: TROUBLESHOOTING

Updating the firmware on your Wattbike Proton

Firmware

Wattbike Proton Parts Warranty

PROTON: MAINTENANCE & SERVICING

Proton

How to customise your shifter configuration on Wattbike Atom (next generation) and Wattbike AtomX

How to customise virtual gears and shifter configuration on Wattbike Atom (next generation) and Wattbike AtomX

How to use dual channel Bluetooth on the Wattbike Atom

How to use the Wattbike Hub App with the Wattbike Atom (Next Generation)

How to connect a heart rate monitor to your next generation Wattbike Atom

How to connect your Next Generation Atom to Rouvy

How to connect your Wattbike Atom (Next Generation) to a Garmin Edge

Atom: Setup and Connectivity

What's included in the box with the next generation Wattbike Atom?

What are the dimensions of the Wattbike Atom (Next Generation)?

What size device can the Atom (Next Generation) hold?

How do I change the saddle on the Next Generation Wattbike Atom?

Atom: FAQs

Set Zero States on the Wattbike Atom

How to customise your shifter configuration on Wattbike Atom (next generation)

How to customise virtual gears and shifter configuration on Wattbike Next Generation Atom

My Wattbike Atom (Next Generation) is making a noise

Pairing the shifters on the Wattbike Atom (Next Generation)

I have a problem with my Wattbike Atom (Next Generation) in ERG/Gear mode

Atom: Troubleshooting

Atom (Next Generation) Current Firmware

Updating the firmware on your Wattbike Atom (Next Generation)

Atom: Firmware

How to replace your Wattbike Atom (Next Generation) handlebar lock lever

How to replace your Wattbike Atom (Next Generation) seat post lock lever

Atom: Maintenance & Servicing

Atom (Next Generation)

Getting started with your Wattbike AtomX - AtomX User Guide

How do I build my Wattbike AtomX?

Can I connect my Garmin to my Wattbike AtomX?

Does the AtomX require Wi-Fi?

AtomX: Setup and Connectivity

What are the dimensions and specifications of the Wattbike AtomX?

What do the shifters do on my Wattbike AtomX?

Does the AtomX require a power supply?

What is included with the Wattbike AtomX?

AtomX: FAQs

PTS Firmware & Software

Performance Touchscreen

Set Zero States on the Wattbike AtomX

How do I switch between metric and imperial units on the Wattbike AtomX?

Gear mode will not respond on my Wattbike AtomX

How do I adjust the resistance on my Wattbike AtomX?

The shifter(s) on my Wattbike AtomX will not respond

AtomX: Troubleshooting

Updating the firmware on your Performance Touchscreen (PTS) - AtomX

AtomX: Firmware

How much maintenance does the Wattbike AtomX require?

AtomX: Servicing

AtomX

Bike setup for runners

How to connect a heart rate monitor to the Wattbike Air

Can I connect a Garmin cycling computer to my Wattbike Air?

Air: Setup & Connectivity

Does the Wattbike Air require a power supply?

Air: FAQs

How much maintenance does the Wattbike Air require?

Air: Maintenance & Servicing

Air - Current Firmware

AIR: FIRMWARE

Getting started with your Wattbike Air-Pro - User Guide

Connecting your PTS2 Monitor to the Wattbike Hub App

How do I build my Wattbike Air-Pro?

Air-Pro - Set Up & Connectivity

How to adjust the resistance on your Wattbike Air-Pro

What is the difference between the Air-Pro gearing options Standard and High?

Does the Wattbike Air-Pro require a power supply?

What are the dimensions of the Wattbike Air-Pro

What is included with the Wattbike Air-Pro

Air-Pro - FAQS

Updating the Wattbike Air-Pro Firmware

Air-Pro - Firmware

AIR-PRO

Getting started with your Wattbike Pro/Trainer - User Guide

How do I build my Wattbike Pro/Trainer?

How do I get the right bike fit and riding position on my Wattbike Pro/Trainer?

Connecting your Model B Monitor to your Wattbike Hub App

How to connect a Heart Rate Monitor to your Wattbike Pro/Trainer

Can I connect my Garmin to my Wattbike Pro/Trainer?

Using Apps With Your Wattbike Pro/Trainer

Pro/Trainer:  Setup and Connectivity

What is included with the Wattbike Pro/Trainer

What are the dimensions of the Wattbike Pro/Trainer?

Does the Wattbike Pro/Trainer require a power supply?

What is the difference between a Wattbike Pro and a Trainer?

How to adjust the resistance on your Wattbike Pro/Trainer

Pro/Trainer: FAQs

Model B Monitor - Setting zero state

The levers on my Wattbike Pro/Trainer are not tightening

The magnetic resistance control on my Wattbike is slipping

Pro/Trainer: Troubleshooting

How to remove your toe cages.

How to replace the bottle cage - Pro/Trainer

How to attach your device holder

Replacing a data cable on a Pro/Trainer

How much maintenance does the Wattbike Pro/Trainer require?

Pro/Trainer:  Servicing

Model B Performance Monitor Firmware Changelog

My monitor is showing a blank screen during the firmware update process

Model B Performance Monitor Firmware Update - Fire Fit Firmware

Model B Performance Monitor Firmware Update - MOD Firmware

Model B Performance Monitor Firmware Update - UCI Firmware

Pro/Trainer: Firmware

Model B Monitor keeps asking for time/date input

Resetting your Model B Monitor

How do I delete workouts from my monitor?

My monitor deletes my workouts

My monitor is not charging

My monitor will not switch on

How do I upgrade my Model B Monitor to Bluetooth?

How to use the Wattbike Performance Monitor

Pro/Trainer:  Performance Monitor B

How do I upgrade my Model A Monitor to a Model B Monitor?

Model A Monitor - Setting zero state

Wattbike Performance Monitor Model A Features

Pro/Trainer:  Performance Monitor A

Pro/Trainer

How to connect your Performance Touchscreen to WiFi - Nucleus

Getting started with your Wattbike Nucleus - Wattbike Nucleus User Guide

How do I build my Wattbike Nucleus?

Can I connect my Garmin to my Wattbike Nucleus?

Nucleus: Setup and Connectivity

What are the dimensions of the Wattbike Nucleus?

Does the Wattbike Nucleus require Wi-Fi?

Does the Wattbike Nucleus require a power supply?

What is included with the Wattbike Nucleus?

Nucleus: FAQs

Set Zero States on the Wattbike Nucleus

The levers on my Wattbike Nucleus are not tightening

Nucleus: Troubleshooting

Updating the firmware on your Performance Touchscreen (PTS) - Nucleus

Nucleus: Firmware

How much maintenance does the Wattbike Nucleus require?

Can I change the saddle on the Wattbike Nucleus?

Nucleus: Servicing

Nucleus

Can I connect my Garmin to my Wattbike Atom?

Getting the most out of your Atom when using Zwift

Getting Set Up with your Wattbike Atom - Atom User Guide

What are the dimensions of the Atom?

How to use the Wattbike Hub App with the Atom

How do I build my Atom?

How to connect a Heart Rate Monitor to your Wattbike Atom

Does the Atom require a power supply?

How do I adjust the resistance on the Atom?

Atom (First Gen): Setup and Connectivity

The seat post on my Wattbike Atom keeps slipping

How do I change my gear configuration on the Atom?

My Wattbike Atom is making a noise

My Atom keeps changing to Gear 1 or Gear 22

How do I pair the shifters on my Atom

Atom (First Gen): Troubleshooting

Atom (First Generation)