Wingate Test

What is it?
The Wingate Test, the Sprinters Test, is probably one of the most stressful, non-endurance tests that you can undertake.  Although the test duration is around twenty minutes, the actual measured effort takes only thirty seconds. 

More Information
To better understand the physiological issues this test addresses please read our Anaerobic Capacity Factsheet and our Power to Sprint Factsheet.

Why do I need it?
This test is used to determine peak anaerobic power and anaerobic capacity.  Anaerobic power being the output of the ATP and PC energy systems. 

An athlete's anaerobic capacity is the combined ability of both anaerobic energy pathways to produce effort and is shown as the average power output during the test.  It may seem confusing now but anyone who has undertaken a Wingate test will be left in no doubt as to how these systems operate.

How to Prepare
This is an extreme test of your physiological capabilities and places an enormous strain on your body.  It is vitally important to make sure you:

are fully rested 
are fully hydrated
have had no hard rides for at least 3 days previous
have not eaten for at least two hours previous
have been of good health for at least four weeks
have good motivation and morale
are mentally ready for the extreme effort required

The Test
A Wingate test is not pleasant but the result it provides give an excellent indicator to the capacity and output of an athlete's anaerobic energy systems.

There are no instructions to the effort part of this test.  The athlete does whatever they have to maintain flat out effort for 30 seconds; in the saddle or out, up the gears or down.  Anyone who has done this test will understand.

There is no lactate reading taken in this test as the very nature of it will cause lactate levels to go off the scale!

The Result
A Wingate Test provides masses of information on your power producing ability, sustainability and fatigue resistance.  Carrying out tests at two month intervals especially at the late foundation and mid-build stages of your training cycle give impressive, validated representations of the success of your training.


Contact us to book your Performance Evaluation and find out exactly what you're capable of.


What do I get?
A performance evaluation takes 90 minutes of your time and three hours of mine.   Each flamme rouge Performance Evaluation gives you a the answers you need to your current fitness levels and the points on which you need to focus to reach your specific competition objectives.  In short, it's the best value for money investment you can make in your training and yourself.  All for less than the cost of a tub of energy drink!

With each performance evaluation you get all of the below...


flamme rouge Performance Evaluation...  

an outcome specific endurance evaluation  

a ten page comprehensive evaluation assessment  

a peak expiratory flow test  

a forced expiratory flow test  

blood pressure measurement  

physiological analysis  

lifestyle/training audit  

wattage/heart rate/cadence/speed recording (min, max & avg)  

graphical review of performance evaluation  

performance comparison and overlay with previous evaluations  

blood lactate measurement and analysis  

vo2max (absolute & relative), FTP, and cycling economy calculations  

personalized heart and power zones  

recommended heart and power training intensities  

a photographic record of your evaluation  

an FTP w/kg  profile against all previous riders (over 300 records)  

a debrief at the end of the 90 minute athlete session  

a further 90 minutes evaluation preparation time from the coach