Cycling Fitness Testing in Santa Cruz

Epic Climbs

• Empire Grade: Sustained Zone 3-4 climbing
• Bonny Doon: Varied terrain threshold work
• Alba Road: Short, steep Zone 5 intervals
• Highland Way: Technical climbing

Endurance Routes

• Highway 1 North: Zone 2 coastal riding
• Davenport Loop: Long steady efforts
• Felton-Empire Loop: Mixed terrain base miles
• Soquel-Aptos Loop: Rolling hills

Mountain Biking

• Soquel Demonstration Forest: Technical endurance
• UCSC trails: Short punchy climbs
• Wilder Ranch: Coastal single-track

Why VO₂ Max Testing Beats 20-Minute FTP Tests

• • More accurate threshold identification: We identify VT2 (second ventilatory threshold), which correlates closely to true FTP
• • Less mentally demanding: Incremental ramp test vs. all-out 20-minute effort
• • Reveals aerobic capacity: See your VO₂ max, not just threshold power
• • Identifies all training zones: Get 5 zones, not just FTP
• • Better for pacing: Heart rate zones help when power data is unavailable

How We Determine Your FTP

During the VO₂ max test, we track your ventilatory thresholds (VT1 and VT2). VT2 occurs at approximately your lactate threshold-the intensity you can sustain for roughly 60 minutes. This corresponds to your FTP.

We provide guidance on FTP based on your VT2 heart rate and power output at that intensity. This is typically more accurate than the standard "95% of 20-minute power" formula, which can overestimate or underestimate FTP depending on your physiology.

Using FTP with Training Platforms

Once you have your FTP from VO₂ max testing, you can set accurate zones in:

• TrainerRoad: Enter FTP for automatic workout scaling
• Zwift: Set FTP for proper categorization and workout targets
• Wahoo SYSTM: Use FTP as part of 4DP profile
• Garmin/Wahoo bike computers: Set power zones based on FTP

Base Phase (8-12 weeks)

Build aerobic foundation with high-volume, low-intensity training:

• • 80-90% of training in Zone 1-2 (below VT1)
• • Long endurance rides: 2-5 hours at Zone 2
• • Focus on time in saddle, not intensity
• • Build mitochondrial density and fat oxidation
• • Example: 10-15 hours/week, mostly Zone 2

Build Phase (6-8 weeks)

Add intensity while maintaining aerobic base:

• • 70-80% Zone 1-2, 20-30% Zone 3-4
• • Tempo intervals: 2x20 minutes at Zone 3
• • Threshold work: 3x10 minutes at Zone 4
• • Sweet spot training: Zone 3-4 range
• • Example: 12-16 hours/week with 2-3 intensity days

Peak Phase (4-6 weeks)

Race-specific intensity and sharpening:

• • Add Zone 5 (VO₂ max) intervals
• • Race simulation efforts
• • Maintain some Zone 2 for recovery
• • Example: 4x4 minutes at Zone 5, 3-minute recoveries
• • Taper volume, maintain intensity

Recovery Phase (2-4 weeks)

Active recovery and regeneration:

• • 100% Zone 1-2, no intensity
• • Reduce volume by 50-70%
• • Mental and physical recovery
• • Cross-training and off-bike activities

1. Training Too Hard on Easy Days

The Problem: Most cyclists ride Zone 3 (tempo) when they should be in Zone 2. This creates chronic fatigue and prevents hard days from being truly hard.

The Fix: Use your VO₂ max zones to stay disciplined. Zone 2 should feel "too easy." If you can't hold a conversation, you're too hard.

2. Not Hard Enough on Hard Days

The Problem: Fatigued from too much Zone 3, cyclists can't hit true Zone 4-5 intensities on quality days.

The Fix: Proper Zone 2 base allows you to truly push Zone 4-5 intervals. You'll see bigger power numbers and better adaptations.

3. Using Inaccurate FTP

The Problem: FTP estimated from online calculators or "feel" leads to incorrect training zones.

The Fix: VO₂ max testing identifies your true threshold via VT2, ensuring all zones are accurate.

4. Ignoring Heart Rate

The Problem: Power-only training misses signs of fatigue, overtraining, or illness.

The Fix: Heart rate zones from VO₂ max testing provide a second data stream. Elevated HR at given power = fatigue or overtraining.

5. Not Retesting

The Problem: Zones from 6 months ago no longer match your current fitness.

The Fix: Retest every 8-12 weeks to adjust zones as fitness improves (or declines during off-season).

Road Racing

• • Criteriums: Focus on Zone 5 repeatability-multiple 3-5 minute efforts with short recoveries
• • Road Races: Sustain Zone 3-4 in pack, surge to Zone 5 for attacks and climbs
• • Time Trials: Pace at upper Zone 4 (just below threshold) for 20-60 minutes

Gran Fondos & Endurance Events

• • Pacing Strategy: Ride 80-90% in Zone 2, save Zone 3-4 for climbs
• • Nutrition Timing: Zone 2 burns more fat, Zone 3+ requires more carbs
• • Avoiding Bonk: Stay in Zone 2 early to preserve glycogen

Mountain Biking

• • XC Racing: Mix of Zone 4-5 on climbs, Zone 2-3 on flats and descents
• • Enduro: Zone 5 anaerobic power for short climbs, recovery between stages
• • Trail Riding: Zone 2-3 base with Zone 4-5 technical climbs

Gravel Racing

• • Long Events (100+ miles): Strict Zone 2 discipline for first half
• • Variable Terrain: Zone 2-3 flats, Zone 4 climbs, Zone 1 descents
• • Self-Pacing: Heart rate zones crucial when power data unreliable on rough terrain

Triathlon Cycling

• • Olympic Distance: Upper Zone 3 to low Zone 4-hard but sustainable for run
• • Half Ironman: Zone 3 (tempo) to preserve legs for half marathon
• • Ironman: Zone 2 for most of ride, brief Zone 3 on climbs only
• • Run-Off-Bike: Lower bike zones = better run performance

Zone 2 (Fat Burning)

• • Primary fuel: Fat oxidation
• • Carb needs: 30-60g per hour
• • Can train fasted (if adapted)
• • Builds metabolic efficiency

Zone 3-4 (Mixed Fuel)

• • 50/50 fat and carbohydrate
• • Carb needs: 60-90g per hour
• • Requires fueling during rides
• • Glycogen depletion risk after 2-3 hours

Zone 5 (Carb Dependent)

• • Primary fuel: Muscle glycogen
• • Carb needs: 90-120g per hour
• • Cannot be sustained without carbs
• • Pre-load glycogen before intervals

RMR Testing for Nutrition

Combine VO₂ max with RMR testing for complete nutrition strategy:

• • Know exact daily calorie needs
• • Calculate ride nutrition requirements
• • Optimize body composition for power-to-weight
• • Avoid under-fueling and overtraining

Do I need to bring my bike?

No. We test on a Wahoo KICKR Bike that's fully adjustable to match your bike fit. Just bring cycling shoes (we have SPD and Look Keo cleats) or wear regular athletic shoes.

How is this different from a ramp test on Zwift?

We measure actual oxygen consumption with a metabolic analyzer, not just power output. This reveals your true VO₂ max and identifies precise ventilatory thresholds. Zwift ramp tests estimate FTP but don't measure physiology.

Will I get a VO₂ max number?

Yes. You'll get your VO₂ max in ml/kg/min, which you can compare to age/gender norms and track over time. You'll also get all training zones, VT1/VT2, and FTP guidance.

How hard is the test?

It's a maximal effort test-you'll ride to exhaustion. The protocol is an incremental ramp (power increases every minute) until you can't continue. Most cyclists complete 15-20 minutes of ramping.

Can I test if I'm injured?

Depends on the injury. Cycling is non-impact, so many injuries that prevent running (knee, ankle, foot) are fine for cycling testing. Contact us to discuss your specific situation.

How often should I retest?

Every 8-12 weeks during training season, or after major training changes. Off-season testing establishes baseline before starting next training block.