Why Testing Matters More Than You Think
Alright, let’s be real—how often do you actually test yourself in training? And I don’t mean just glancing at your power numbers on a random ride. I mean real, structured testing that tells you exactly what’s working, what’s not, and what you need to change to get faster.
Most cyclists only test when they feel fit. Big mistake. If you only check in when you’re at your best, you’re missing the full picture. The truth is, testing early and often is one of the most powerful tools to level up your performance.
Think of it this way—if you don’t know where you are, how can you possibly know where you’re going?
The Three Kinds of Testing You Should Be Doing
Lab Testing: The Data Goldmine
This is where science happens. Lab tests strip away all the variables and give you a clear, unbiased snapshot of how your body actually works. If you’ve ever wondered, How much should I eat on long rides? How efficient is my fueling? Am I pacing my efforts correctly?—lab testing gives you answers.
Some of the most useful tests include:
- Lactate Profile Test – Finds your true training zones (not just some generic heart rate chart).
- Fuel Utilization Test (FUEL Test) – Tells you how much fat and carbohydrates that you burn at different intensities (huge for endurance events).
- VO₂ Max Test – Measures how much oxygen your body can process—think of it as your engine size.
- Anaerobic Capacity Test (Wingate Test) – Checks how much raw sprint power you can unleash and how quickly you recover.
These tests aren’t just for pros. If you’re serious about training, getting tested can take the guesswork out of your workouts and nutrition.
Field Testing: Taking Science to the Road
Lab tests are great, but at the end of the day, you’re not racing in a lab—you’re out on the road, in the mountains, or on the track. Field testing is all about bringing those lab insights into real-world conditions.
Using tools like power meters, lactate meters, and GPS data, you can test yourself outside and see how factors like wind, terrain, and fatigue impact your performance. For example, you might set up a climbing lactate test where you ride a specific segment at increasing intensities, checking your lactate levels at the top of each effort. It’s a game-changer for pacing strategy.
Power Duration Testing: The Ultimate Self-Check
This is the simplest, yet one of the most effective ways to measure your progress. If you’ve ever done a 5-second sprint, a 1-minute all-out effort, 5-minute VO2 max effort, or a 20-minute FTP test, you’ve already dabbled in power duration testing.
These efforts tell you:
- 5-Second Sprint Power – Are you explosive? Do you have a strong finishing kick?
- 1-Minute Power – How well can you handle surges and short anaerobic efforts?
- 5-Minute Power – A solid predictor of your VO₂ max.
- 20-Minute Power – Used to estimate FTP (but don’t forget the 0.95 adjustment rule!).
If you really want next-level insights, tests like the 4DP (Four-Dimensional Power Test) or Critical Power Test give a complete picture of your strengths and weaknesses. Are you better suited for breakaways, time trials, or explosive sprints? These tests can help you train for your specific physiology, not just generic power numbers.
Ramp tests (commonly used by training software using a smart trainer) can be useful to assess your progress over time as well though we’ve found that the algorithmic estimation of FTP from most ramp tests (typically 75% of the highest 1-minute power achieved during the ramp test) tends to over-estimate actual FTP (or power that can be sustained for about an hour) by 5-10% in most cases.
The Biggest Mistakes People Make with Testing
1. Waiting Until You’re “Fit”
Newsflash—testing is meant to guide your training, not validate your fitness. If you only test when you feel good, you’re just confirming what you already know instead of finding areas to improve.
2. Inconsistency
Testing only works if you keep the variables the same. If you test on a TT bike one month, then a road bike the next, your numbers will be all over the place. Stick to the same equipment, terrain, and warm-up routine.
3. Misinterpreting FTP
FTP (Functional Threshold Power) is not just your best 20-minute effort. A proper FTP test includes a hard 5-minute effort before the 20-minute test, and even then, you need to take 95% of that 20-minute average. If you’re just pulling the highest number off your ride, you’re likely overestimating your actual FTP.
4. Trusting AI-Generated FTP or VO₂ Max Estimates Too Much
Your Garmin or Zwift may be giving you an estimated FTP or VO₂ max, but those numbers can be 5-10% off. Use them as a guideline, but if you really want to know, you need proper testing.
5. Ignoring Fueling & Metabolic Data
It’s not just about how much power you can put out—it’s about how efficiently you create that power. If your fueling strategy is off, you’re leaving watts on the table. A simple metabolic test can tell you exactly how much fuel you need per hour to optimize performance.
How Often Should You Test?
If you’re training seriously, you should be testing at least twice a year, ideally three times.
1️⃣ Early in the season (Weeks 1-4 of training) – Establish your baseline, set accurate training zones, and identify weaknesses.
2️⃣ Mid-season (8-12 weeks later) – Check progress, tweak training, and confirm improvements.
3️⃣ Pre-key event testing – For big races or endurance events, a metabolic test can dial in your fueling and pacing strategy for race day.
For long-distance athletes, testing fuel utilization 1-2 weeks before race day can tell you exactly how many carbs per hour you need—a game-changer for endurance events like Ironman or ultra cycling races.
So, Why Does This All Matter?
Because training smart is just as important as training hard.
If you’re just riding without tracking real, structured progress, you could be wasting months doing the wrong kind of training. Testing gives you hard data that helps you make smarter decisions—whether it’s adjusting your FTP, fine-tuning your fueling, or structuring your interval sessions more effectively.
As I always say:
“If the information you’re getting from testing isn’t useful for you, it’s a useless test.”
At the end of the day, testing isn’t about proving anything—it’s about knowing where you are, so you can get where you want to be.
If you’re serious about improving, let’s get you tested, break down your data, and start making real gains. Because when you train with purpose, you don’t just ride faster—you ride smarter. 🚴💨
– Author Neal Henderson is the founder of APEX Coaching and has worked with hundreds of athletes from novices to Olympic medalists applying practical training guidance with sports science informed methods.
Listen more about testing on the Reach Your APEX Podcast!