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Indoor and Zwift test

You may do the test on an turbo trainer with power measurement on the bike or on a smart trainer with integrated power measurement. We recommend that you do the performance test indoors if:

  • You will train a lot on a smart trainer/turbo trainer in the weeks after the test.
  • You do not have the opportunity to ride on a quiet and steady track.
  • You train a lot indoors.

Test using Zwift

If you are a Zwift user, you can download the test protocol here and run it comfortably on Zwift.

Import the test as a Zwift workout

Download the workout file (.zwo) of the test protocol and move the file to Documents\Zwift\Workouts\{personal ID}. The workout will appear in "Custom Workouts" the next time you start Zwift.

Test execution on Zwift

  • Calibrate your smart trainer or power meter.
  • Set up your heart rate sensor (optional).
  • Activate ERG mode in the Zwift settings.
  • Select the "AI DIAGNOSTICS test protocol" in Custom Workouts or create your own workout according to the test protocol.
  • The sprints, the 12- and 4-minute test are designed as a "free ride". Leave the ERG mode switched on and adjust the intensity by shifting gears.
  • The intensity of the breaks is standardised at 65% of your FTP set in your Zwift profile. You may adjust the intensity during the ride. The break is for active recovery and should be a 3/10 on a perceived exertion scale.

Perform sprints

  • Reduce your cadence before starting the sprint (30-40 rpm).
  • Reduce your power to about 0.5-0.7 w/kg.
  • The gear you want to do the sprints in, should already be selected. If possible, do not change gears during the 20 second sprints.
  • Do the sprint all-out from the start without pacing. In addition to a high average power, you should also reach your maximum power.

Perform 12- and 4-Minute Tests

  • The tests are designed as "free ride", i.e., the intensity is regulated by shifting gears. Start hard but controlled and save some power for the second half.
  • Pace as consistently as possible.
  • Ride both tests in a seated position!

Test using TrainingPeaks Virtual

TrainingPeaks Virtual supports importing Zwift workout files (.zwo). You can download the test protocol here and import the .zwo file directly into TrainingPeaks Virtual.

Import the workout to TrainingPeaks Virtual

Download the workout file (.zwo) of the test protocol and move the file to the correct folder based on your operating system:

  • Windows: C:\users\<your_username>\Documents\TPVirtual\workouts (or C:\users\<your_username>\TPVirtual\workouts)
  • Mac: /users/<your_username>/TPVirtual/workouts
  • iOS (iPhone or iPad): Open the Files App and navigate to /TPVirtual/workouts
  • Android: /Android/data/com.TPVirtual.client/files/workouts

Start the workout in TrainingPeaks Virtual

Launch TrainingPeaks Virtual and navigate to The Hub. Your imported workout will automatically appear under the WORKOUTS section.

Download the test files

Please note that you need to download your performance test as a .fit file. You'll find the instructions at Download/Export.