Fitness Testing

Why not visit Komplete Performance based in Shropshire to carry out one of our fitness tests using the market-leading Wattbike Nucleus. The only true way to measure your fitness is to record data from a relevant test, then repeat the test again and again as you progress with your training plan. At Komplete Performance our range of available fitness tests provides you with accurate data tailored to enhance your training and performance goals. Once you have your test results we will provide you with all the information you need as well as some guidance to maximise your gym and cardio workouts. Whether its endurance, power or to track your progress we’ve got you covered. Let’s take your fitness journey to the next level together!

Health Assessment Submax Test

£65

Establishes age related fitness .

This is suitable for anyone with a mid to high level of fitness. Once completed you will have the data available to help understand your training zones and fitness in more detail.

The Health Assessment Submax Test is a non-invasive way of establishing your current age related fitness level. It only takes you to level seven on the Rate of Perceived Exertion scale (RPE) which reaches level 10. This is around 85% of your Maximum Heart Rate (MHR). The assessment will estimate your maximum heart rate and power training zones to help personalise your training sessions and set a benchmark for future tests.

Submax Test

£75

The Submax Test is suitable for anyone with a mid to high level of fitness. It should be completed by anyone who is looking at understanding their training zones and fitness in greater detail.

The Submax Test is a non-invasive way of establishing your current age related fitness level. It only takes you to level seven on the Rate of Perceived Exertion scale (RPE) which reaches level 10. This is around 85% of your Maximum Heart Rate (MHR). The assessment will estimate your maximum heart rate and power training zones. Once the Submax test is complete it will also update your Maximum Minute Power (MMP) and your Functional Threshold Power (FTP).

The 20 Minute Test

£75

Estimates Functional Threshold Power (FTP)

The 20 Minute Test assumes a high level of basic fitness. This should not be attempted if you are a beginner or have recently been ill or injured. This test is not suitable for children or young adults under the age of 18 unless under supervision.

The primary outcome from completion of the 20 Minute Test is a personal, estimated Functional Threshold Power (FTP).

This test should be repeated as your fitness and ability improve to ensure that your training is effective and progressing.

Max Ramp Test

£75

The 6 Second Test

£45

The Max Ramp Test is suitable for those with an exceptional level of fitness looking to find their absolute fitness metrics and understand their physiology to a deeper level.

This test takes you to your absolute maximum and should only be attempted by the exceptionally fit. It should not be attempted if you are a beginner or have recently been ill or injured. It is also not suitable for children or young adults unless under supervision.

The Max Ramp Test is a non-invasive way of establishing your current absolute fitness level. When performed correctly the test will provide you with your Maximum Heart Rate and Power metrics. Also it will estimate your Functional Threshold Power (FTP).

Completing this test establishes your heart rate and power training zones.

Establishes absolute peak power.

The 6 Second Test is designed to find the highest absolute peak power over a single revolution and peak rpm. Despite its short duration it can be very stressful on both the muscular and nervous system, so as with all the other tests a good warm up and being in good physical health is a priority before completing this test.

The test will also establish average power and average rpm over the 6 seconds.

What is involved?

Following a number of baseline measures (eg, heart rate), you will be provided with time to carry out a suitable warm-up. Most of the tests bar the 20 Minute Test and 6 Second Test will start at a low intensity which will be pre-determined from initial conversations. The test will then increase in speed until exhaustion. Throughout the test, you will be required to wear a heart rate monitor which can be provided for you, but we do recommend that you bring your own.

Testing protocols can be tailored to suit your needs so if you have any specific requests, please contact us prior to booking.

What should I wear?

It is recommended that you wear your normal training kit that you are comfortable in:

Gym Kit
Cycling shorts
Cycling jersey
Cycling shoes

How should I prepare for the test?

We will take your blood pressure on the day once you are with us, but we recommend you check your own blood pressure prior to booking a test so to avoid any disappointment and wasted costs on the day. We cannot test anyone with a blood pressure of 140/90 mmHg or above.

To get the most out of your test we recommended that you do not take part in heavy exercise 72 hours prior to the date of your test. You are also advised to have a high carbohydrate meal the day before the test and to avoid alcoholic beverages.

On the morning of the test, have a high carbohydrate breakfast, but please ensure that you do not eat anything two hours before the test. It is also important to make sure that you are well hydrated on the day of the test and it is advised that you drink 500 ml of fluid (water or sports drink) two hours before the test.

How long is a session?

We allow between an hour to an hour and a half for most tests, which provides enough time to warm you up, carry out the fitness test of choice, warm you down and discuss the results with you after the test.

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