First visit
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3 min read
The ramp test, explained without the jargon
Eight minutes on a bike that tell us where your five zones really are. No, it is not as bad as it sounds.
The formula says your maximum heart rate is 220 minus your age. The formula is wrong for about one person in three, sometimes by fifteen beats. So before your first class we find your real number.
What you actually do
You pedal. Every minute the bike gets slightly harder. You keep going until you cannot hold the cadence, which for most people takes between seven and ten minutes. The last sixty seconds are unpleasant. The rest is fine.
What we get from it
Your true maximum heart rate.
The point where your breathing changes, which marks your Thres.
Five zones that belong to you rather than to an average.
How often
Every eight weeks. As you get fitter your zones move, and training by old numbers is like wearing last year's glasses. The re-test is also the most honest progress report you will ever get.
Keep reading
More from
the floor.
Recovery
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4 min read
Five signs you are training too hard, too often
More is not always more. If these sound familiar, the fix is not another session.
Recovery
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4 min read
What your resting heart rate is telling you
One number, taken before you get out of bed, says more about your week than any workout summary.
Training
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5 min read
Zone 2 feels too easy. That is the point.
Most people train their easy days too hard and their hard days too easy. Here is how to tell, and what to do about it.
First class
Your first class
is on us.
Come fifteen minutes early. We fit a strap, find your maximum with a short ramp test and show you round. Then you train.