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In this e-book (pdf), you will learn how to perform D-VELO-P’s Recovery and performance status rest, a simple and short cycling test that provides information about your training condition, i.e., recovery and performance capacity, without the need to perform maximally or undergo invasive procedures. The test is conducted on a stationary bike, such as a trainer or test bike, with power output while maintaining heart rate at given levels and indicating perceived exertion using Borg’s CR100 scale.
Because the test is sub-maximal and short /it takes 16 min 30 seconds, it can be repeated often—for example, used as a warm-up before other training. You also get access to an analysis sheet so you can track your results over time and receive some automatic analysis.
The test is based on Lambert’s Sub-maximal Cycle Test (LSCT) but has been modified based on our experience. Below are links to research on submaximal tests (especially LSCT) and their potential to measure recovery and performance capacity in cyclists.
Lamberts (2011): A novel submaximal cycle test to monitor fatigue and predict cycling performance
Lamberts (2014): Predicting cycling performance in trained to elite male and female cyclists
Hammes (2016): Can the Lamberts and Lambert Submaximal Cycle Test Indicate Fatigue and Recovery in Trained Cyclists?
Otter (2016): Monitoring Perceived Stress and Recovery in Relation to Cycling Performance in Female Athletes
Capostagno (2016): A Systematic Review of Submaximal Cycle Tests to Predict, Monitor, and Optimize Cycling Performance
Decroix (2018): Can the Lamberts and Lambert Submaximal Cycle Test Reflect Overreaching in Professional Cyclists?
Capostagno (2019): Analysis of a Submaximal Cycle Test to Monitor Adaptations to Training: Implications for Optimizing Training Prescription
