Threshold Test Tutorial

The best way to start your journey with Tyme Wear is through a threshold test. From there, most of your data analysis will be derived from the context provided by your thresholds. The default threshold test protocol is designed to determine the most accurate VT1 and VT2 but it can be difficult to reach your VO2max with the longer stage durations. A shorter protocol can be used to reach VO2max if you’re interested in that metrics as well.

At Tyme Wear, we use minute ventilation (VE) to analyze your metabolic thresholds. VE is the amount of air you breathe in and out per minute during exercise. We use inflection in your VE to determine VT1 and VT2, which represent the first and second ventilatory thresholds, respectively. To get accurate results, it's important to start the ramp test below what you would consider an easy effort. This ensures sufficient data is recorded below your first threshold.

Pre-Test: Connect external devices.

Before you start your threshold test make sure you connect any external devices you’d like to sync up with your threshold results. You can connect them directly to the Tyme Wear app, complete a platform integration, or as a failsafe, you can always link a .fit file after the test. To learn more about connecting your devices click here.

Pre-Test: Select what type of test you want to perform.

Tyme Wear offers metabolic threshold tests for both biking and running. The recommended mode of doing a threshold test is in a controlled environment which means on a stationary bike with a power meter (bike trainer) or on a treadmill. It is possible to do the testing outdoors but managing a smooth ramp up in effort becomes more difficult. 

• Bike Trainer Test (kickr and kickr bike)
  • Step 1: Connect trainer to app. If available toggle on the ERG mode switch in the app to make the trainer follow the power output in the protocol. You can also use an external software such as Zwift to program the protocol on the trainer. Click here to get the Zwift workout file for the threshold test. To learn more about connecting external devices click here.
  • Step 2: Before the ramp begins there is an open ended warm up period. We recommend an easy warmup for 10-15 minutes or whatever you’re comfortable with doing.
  • Step 3: After the warmup stage, the ramp begins. We recommend that everyone starts off slower than what they consider easy, at least for their first test. This is to make sure there is enough data before VT1 to detect it in the data. The default is 70 Watts but this can be changed when selecting starting power prior to the test.
• Manual Control Spin Bike Test (peloton, gym bike)
  • Step 1: The target power will be displayed on the Tyme Wear app. Simply match that power on your bike as closely as possible until you can’t go any further.
  • Step 2: Before the ramp begins there is an open ended warm up period. We recommend an easy warmup for 10-15 minutes  or whatever you’re comfortable with doing.
  • Step 3: After the warmup stage, the ramp begins. We recommend that everyone starts off slower than what they consider easy, at least for their first test. This is to make sure there is enough data before VT1 to detect it in the data. The default is 70 Watts but this can be changed when selecting starting power prior to the test.
• Bike Test with Power Pedals
  • Step 1: Connect your power pedals to the Tyme Wear app. To learn more about connecting external devices click here.
  • Step 2:The target power will be displayed on the Tyme Wear app. Simply match that power on your bike as closely as possible until you can’t go any further.
  • Step 3: Before the ramp begins there is an open ended warm up period. We recommend an easy warmup for 10-15 minutes  or whatever you’re comfortable with doing.
  • Step 4: After the warmup stage, the ramp begins. We recommend that everyone starts off slower than what they consider easy, at least for their first test. This is to make sure there is enough data before VT1 to detect it in the data. The default is 70 Watts but this can be changed when selecting starting power prior to the test.
• Treadmill Test
  • Step 1: 1% incline on the treadmill is recommended to mimic outdoor running as best as possible.
  • Step 2: Before the ramp begins there is an open ended warm up period. We recommend an easy warmup for 10-15 minutes  or whatever you’re comfortable with doing.
  • Step 3: After the warmup stage, there is a 3 minute cooldown phase where the athlete walks to get back down to a good baseline. The default speed at this stage is 3 mph but this can be changed in the test settings.
  • Step 4: After the cooldown stage, the ramp begins. It is very important to start running immediately after the ramp begins, even if it feels too slow. Match the treadmill to the target speed on the app and run until you can’t go any longer. We recommend that everyone starts off slower than what they consider easy, at least for their first test. This is to make sure there is enough data before VT1 to detect it in the data. The default is 3 mph but this can be changed when selecting starting speed prior to the test. 
• Outdoor Running Test (HR monitor required)
  • Step 1: Connect HR monitor to the app, use platform integrations, or be ready to import a .fit file after the test. To learn more about connecting external devices click here.
  • Step 2: Before the ramp begins there is an open ended warm up period. We recommend an easy warmup for 10-15 minutes  or whatever you’re comfortable with doing.
  • Step 3: After the warmup stage, there is a 3 minute cooldown phase where the athlete walks to get back down to a good baseline. The default speed at this stage is 3 mph but this can be changed in the test settings.
  • Step 4: After the cooldown stage, the ramp begins. It is very important to start running immediately after the ramp begins, even if it feels too slow. Try to match the target speed on the app as well as you can. We recommend that everyone starts off slower than what they consider easy, at least for their first test. This is to make sure there is enough data before VT1 to detect it in the data. The default is 3 mph but this can be changed when selecting starting speed prior to the test. 
  • Step 5: The trick to outdoor testing  The most important factor in a successful threshold test is a steadily increasing ramp in speed. This means that the worst thing you can do is to go too fast, then overcompensate and go too slow, etc. We find it helpful to not look at the target speed but rather just increase your speed slightly every time you hear the 3 beeps indicating a new stage has begun.

Post-Test: Save and Rate the test

When you’ve had enough click “Finish Ramp” which takes you into a 1 minute cooldown. Then you get the chance to name and save the test along with reporting your Rating of Perceived Exertion from 1-10. Once you’ve saved your test our algorithms will detect your thresholds and the results will be validated by an in-house expert within 24 hours. You will then be able to view your results in the app and use them to guide your training. 

How does Tyme Wear analyze your Thresholds

Tyme Wear analyzes the inflection points in your Minute Ventilation to determine your VT1 (aerobic thresholds) and VT2 (anaerobic threshold). The ideal test provides data from 2-3 stages below your VT1 and 2-3 stages above your VT2 so make sure to start slow and push hard enough. To learn more about how to use thresholds in training and understanding your analysis click here.