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Testing your threshold

Basic info First use Warming up Threshold testing

Now it’s time to push yourself, and find out where your threshold is. The threshold test is all about measuring your performance and figuring out your zones. How good are you, and where should you focus your training?


What is the threshold test?

The threshold test is all about measuring your performance. You will go through a step test, where the intensity is increased each step. After the test, you will be able to distinguish your Muscle Oxygen threshold zones, and identify your Muscle Oxygen threshold. 

Why should you test yourself?

The Muscle Oxygen threshold marks the point where aerobic processes (a very energy efficient process in which the muscle uses oxygen to create fuel) alone is no longer able to supply the body with the required fuel to sustain an ongoing effort, and anaerobic processes (which don’t need oxygen, but is much less energy efficient) in the muscle starts to increase.

Before your test

Before the test, you should prepare a few things, and keep a few things in mind.

1. Look over the test protocol so you know what to expect.

If you’re using a smart trainer, the software should automatically adjust the resistance so you just need to pedal – but it is still nice to know what is coming up.

2. Similar build-up phase

It is important that you use the same build-up phase for each test, so you can trust the result and compare it from test to test. You want to avoid very strenuous training 1-2 days before the test.

*If you ride outside, you should ride the same stretch of road. If you ride on the home trainer try to keep the temperature the same.

3. Nutrition

Get a good breakfast or lunch a few hours before your test, depending on the time of day you do the test.

The test protocol

The protocol used for testing your threshold is a continuous, incremental step method, with an increase in effort for each step. In this example, you should increase the resistance by 30 watts after every 4-minute step. Continue the test until you no longer see the Muscle Oxygen stabilizing during a step or until exhaustion.

We recommend that you sit down with your hands on the handlebar during the entire test and that you use the “LAP” function in the app after every 4-minute step to make it easier to interpret the results afterwards.

If you do the test on Zwift, you should set your FTP value to 300. It is important that you complete the test at those power numbers, as bigger increments will make it easier for you to find the result afterwards.

Get our test protocol

Upload the protocol to Zwift

Upload the file to your garmin

Import the file to your Wahoo or other headunits

If you want to import the .fit file to your Wahoo, or other branded headunit you need to go through the following steps:

1. Connect your headunit to your PC via a USB cable. 

2. Navigate to the directory of the headunit through your computers file browser

3. Copy the .fit file to the correct folder labelled e.g., “Planned Workouts” 

4. Disconnect the headunit, and turn it on to load the workout from the planned workout menu.