March 14th, 2015 - 12th Day of Testing

Mar-11 Aerobic Test
Aerobic Warm-up - 10min (record this so you can repeat this as a standardized warm-up for this test)
+
***30sec rest b/t each 4min AD bout
AD - 4min @ 121W
AD - 4min @ 146W
AD - 4min @ 171W
AD - 4min @ 196W
AD - 4min @ 221W
AD - 4min @ 246W
AD - 4min @ 271W
AD - 4min @ 296W
...continue adding 25W until failure
*test ends when you can no-longer maintain wattage for the 4min bout
**record HRmax for each bout
***make sure you are properly fueled and hydrated for this test

121W - 144 bpm
146W - 155 bpm
171W - 162 bpm
196W - 171 bpm
221W - 178 bpm
246W - 182 bpm
271W - 188 bpm
296W - 189 bpm
321W - 43 secs

Decided that it was better to get some sleep on Friday night and the fact that I slept 12hrs straight, which I can't tell you the last time I've done that.  Long week in NYC with meetings, not eating enough, not sleeping enough, and two long flights back and forth to New York.  

Looking forward to testing this one again.  It was hard to go slow enough in the earlier rounds to be just above the target range that I think it taxed me as I got further into the tester.  I really enjoy the heart rate aspect of this training and trying to get my heart rate back down during the 30secs of recovery.  It is easy to see how I can recover faster when my heart rate is below 170 bpm, but once it creeps above that, I had a harder time maintaining the wattage.  The round of 271W is a little misleading because It spiked up to 188 bpm during the last 30 secs when I was staring at the monitor, was around 185 bpm the whole time.