INSCYD recently came up with an innovation that simplifies performance diagnostics for cyclists. INSCYD has succeeded in developing a test that makes a trip to the lab superfluous. The so-called Power Performance Decoder Test (PPD) enables cyclists to carry out the diagnostics independently with the help of their power meter. The generated data can be conveniently transmitted digitally to an INSCYD test centre for evaluation. The analysis provides precise information on performance capacity, a metabolic profile and current training zones.
The PPD is the first and only tool on the market that combines laboratory and field data. Until now, performance curves and physiological data from laboratory or field diagnostics could only be viewed separately.
Below you will find instructions on how to perform the PPD and links to test protocols, including preparation training.
Before taking a test, please consult a doctor and make sure you are in good health. AZUM system is not liable for any damages of any kind related to the performance of the PPD test.
PLEASE READ THE ENTIRE DOCUMENT BEFORE PERFORMING THE TEST. If you have any questions, please contact a certified INSCYD testing centre.
Recovered condition
Make sure you are well rested before taking the test. This test should not be taken immediately after a hard training block. For reliable test results, a day or two of rest before the test is ideal.
However, if you want to gather information about your performance in a fatigued state, it is advisable to do one test in a recovered state and one in a fatigued state for comparison.
The test can be done over a period of up to 3 days. Your test centre will advise you on how to divide the intervals.
All intervals (all 4) must be performed SITTING, in the same conditions (indoors, outdoors), on the same bike, in the same riding position, with the same power meter and at the same gradient (uphill vs. flat).
Preparation – Step one
Make sure your power meter is calibrated and your cycling computer is charged and still has enough memory. Data must be recorded every second (no smart recording). If necessary, perform a zero offset calibration before each test and ensure that your heart rate is recorded (if you have a heart rate monitor).
Warm up – step two
Warm up well before the test. A minimum 15-minute warm-up is recommended. You can do all the tests on the same day within one training session. You can also spread the test over a maximum of three consecutive days.
Make sure you eat well and recover between tests (especially before the 12 minute test). Plan at least 15 minutes of active recovery after the last test. Specific recovery times and intensities are listed below.
The protocol (There are 4 tests):
20 seconds SITTING sprint (acceptable range: 18-24s). Minimum recommended recovery time before the next interval: 12 minutes at 50% of FTP.
3 minutes maximum effort (keeping the highest wattage constant throughout the interval. Acceptable range: 2:30 – 3:15). Recommended minimum recovery time before the next interval: 15 minutes at 50% of FTP.
6 minutes maximum effort (keeping the highest wattage constant throughout the interval. Acceptable range 4-8 minutes). Recommended minimum recovery time before the next interval: 15 minutes at 50% of FTP.
12 minutes maximum effort (with the highest wattage held constant throughout the interval. Allowable range 8-20 minutes).
20 seconds SEATED MAXIMUM sprint.
The test may be performed on a roller or outdoors. If done outdoors: Find a quiet road with little traffic. The road should be flat and straight, with no bends or turns. A slight incline is best, or even better – headwind! Before the test, coast and pedal lightly for 5 minutes. In the last 100 seconds before the sprint test, DO NOT PEDAL ANY MORE. Note: The test will not be accepted by the algorithm if you do not rest completely for at least 100 seconds before the actual sprint!
Important: Find the gear that suits you in a few training sessions BEFORE the test so that you know what gear ratio will allow you to accelerate as fast as possible in a seated sprint. Efforts of only 10 seconds are sufficient to test the gear and the distance/conditions.
Stop or coast for at least 100 seconds without pedalling, then accelerate as you can to reach maximum power quickly. The most important thing is to stay seated. Doing the test from the saddle will give false results.
Be aware that it can be very difficult to maintain this effort after about 7 or 8 seconds. It is very important to apply as much pressure as possible for the entire 20 seconds, while also making sure NOT to shift – and stay seated.
It is recommended that you repeat this test if you feel you have engaged the wrong gear or if you have been unable to maintain power for the FULL 20 seconds. If you do repeat the test, please allow 15 minutes for recovery before starting again.
It is critical that you are at “full throttle” for the entire 20 seconds. To ensure an accurate assessment, you must record your maximum sprint power (sitting).
3 minutes maximum power
Choose a quiet road that is either flat or slightly uphill. It is necessary to be able to maintain a constant power output throughout the duration of the effort. If you encounter traffic, curves, slopes or other obstacles during the test, this may invalidate the test. Plan ahead and make sure the distance is long enough.
6 minutes maximum power
Choose a quiet road that is either flat or slightly uphill. It is necessary to be able to maintain a constant power output throughout the duration of the effort. If you encounter traffic, curves, slopes or other obstacles during the test, this may invalidate the test. Plan ahead and make sure the distance is long enough.
12 minutes maximum power
Choose a quiet road that is either flat or slightly uphill. It is necessary to be able to maintain a constant power output throughout the duration of the effort. If you encounter traffic, curves, slopes or other obstacles during the test, this may invalidate the test. Plan ahead and make sure the route is long enough.
Data processing
Download the file from your cycling computer (not from the Smarttrainer – if completed on a roller) and send it to a certified INSCYD test centre.
Summary
20 seconds, maximum effort in a seated position. Try out the gears beforehand. Start sprinting after a full stop or coasting for 100 seconds. After the effort, pedal loosely at 50% of your FTP for at least 12 minutes.
3 minutes maximum effort. After the effort, pedal easy at 50% of your FTP for at least 15 minutes.
Click here for the test protocols (incl. preparation trainings)
https://training.azum.com/accounts/regorlogin/2/?coupon=ppd_test_intervals_on_1_day
https://training.azum.com/accounts/regorlogin/2/?coupon=ppd_test_intervals_on_2_days