Once you have set up your VitalPro, we recommend starting with the Threshold Test. The Tymewear App will guide you through the process and the full instructions are also on this page. In simple terms, this is a ramp test with increasing intensity and takes about 20-30 minutes.

The Threshold Test is a crucial step to establish your fitness profile, identify your strengths and where you can make the greatest gains. As your training and fitness progress, it is recommended to repeat the Threshold Test every 6-8 weeks to keep your fitness profile updated and ensure that the workout recommendations in the Tymewear App are well suited.

Page content
Getting Prepared
Threshold Test: Cycling Indoor Trainer (recommended)
Threshold Test: Cycling Outdoor
Threshold Test: Running Treadmill (recommended)
Threshold Test: Running Outdoor
Finishing and Saving the Test
Default Settings
Analysing the Results

Getting Prepared

We recommend the Running Treadmill or Cycling Indoor Trainer Threshold Tests which are conducted indoor and provide more consistency and control.

Conduct the Threshold Test using ONLY the Tymewear App. Do not use a connected a Garmin or other devices at the same time as this will likely loose or disrupt data. 

The VitalPro heart rate sensor and breathing monitor should not be connected (at the same time) to any other devices. Use just 1 device (e.g. tablet or phone) to complete the test. 

Avoid recording simultaneously on another device (like Garmin). If you do this and Garmin sync's and merges the activity, it will no longer be processed as a Threshold Test. 


IMPORTANT - disable 'sleep' mode in your phone. If your phone automatically sleeps without inactivity, we recommend temporarily disabling this for the test so it is not interrupted. Turn up the volume so you can here the audio alerts.

Step 1 - Connect External Power Pace Sensors
If not already completed, follow the guide to connect your treadmill, trainer, power meter or power / pace sensors to the Tymewear App. 

Step 2 - Select the Threshold Test
1.  Click the bottom left "+" button to start an Activity
2.  On the following screen choose “Threshold Test” and the test type.
3. Check that you can see the live heart rate and breathing rate from your VitalPro and the live power / pace data
4. When ready, click “Start”

Depending on the scenario and equipment, we have prepared guides to help you get the best results for your Threshold Test.

Try practicising first

The best Threshold Test is a consistent test where things don't go wrong. Especially for your first test, it can be beneficial to test it first, make sure you are probably connected to all devices and that the data is recording and do a short test to confirm. 

This will not be a valid test, so you can safely delete it. However have confidence that when you committ to the Threshold Test that any issues are resolved. 

Consistency and Setup

The Threshold Test is designed as a repeatable test so you can compare your change in fitness / performance. This means consistency is important so you should try to replicate the test environment and conditions as these differences can impact your results. 

An important factor is the strap tightness and position. It should match your riding / running position. Especially for cycling, if you commonly ride in an aero position, do you test in this position so that it captures your values can is comparable to your training. 

Wearing the VitalPro

When wearing the VitalPro, ensure the breathing sensor is not under straps / braces that could interrupt movement. Cycling jerseys / tops can be worn without issue, though straps from bib knicks can impact the natural movement. 

The HR sensor at the front should be under straps and the rubber pads against your skin. 

Bike verses Running test

The results of a bike and running test differ. If you are a cyclists, please do a bike test. If you are a runner, please do a run test. If you do both (such as a Triathlete), we recommend both a running and cycling tests. You will receive cycling and running specific training recommendations.

Processing Results

At the end of a test - the results are processed and validated by a human. For this reason it typically takes 24 hours (monday to friday). In the case that there are issues, we typically contact athletes and this can happen if there are issues with the test and results. 

Bike Aero / TT verses Road cycling position

For the Threshold Test, we recommend adopting the same riding position typically used for training.

There can be difference (understaking the identical test) with different body positions so please read the following on bike position for the Threshold Test.

Threshold Test: Cycling Indoor Trainer

When you start a Threshold Test select Cycling > Bike Trainer.

Step 1: Connect the indoor trainer to the Tymewear App as an external sensor. If available, toggle on the ERG mode switch in the Tymewear app to make the trainer follow the power output during the test.

Hint: if your Erg is connected to other Apps, platforms or hardware, these can disrupt your test. Disable any other connections. 

Step 2: Before the ramp begins, there is an open-ended warm-up period. We recommend an easy warm-up for 10-15 minutes. Then click “I am ready” to proceed.

Step 3: The test now begins. We recommend starting off slower than what you consider easy, at least for the first test. This is to make sure there is enough data to detect VT1. The default is 70 watts which can be adjusted before starting the test or in the default settings. 

Default (Recommended) Settings:
Start: 70 watts
Increase: 20 watts
Step Duration: 180 seconds

It will become progressively harder, continue as far as you can. When you reach your limit, end the test by clicking “Finish Ramp“.

Threshold Test: Cycling Outdoor

For a cleaner and more controlled test, the indoor test is recommended. If this is not possible, this is a guide for an outdoor cycling Threshold Test.

A power meter is required to complete this test outdoors and we recommend choosing a location with a very long and consistent gentle uphill route. When you start a Threshold Test select Cycling > Flat loop.

Step 1: Check that your power meter is connected as an external sensor to the Tymewear App. 

Step 2: The target power will be displayed on the Tymewear app. Simply match that power on your bike as closely as possible.

Step 3: Before the ramp begins, there is an open-ended warm-up period. We recommend an easy warm-up for 10-15 minutes. Then click “I am ready” to proceed.

Step 4: The test now begins. We recommend starting off slower than what you consider easy, at least for the first test. This is to make sure there is enough data to detect VT1. The default is 70 watts which can be adjusted before starting the test or in the default settings. 

Default (Recommended) Settings:
Start: 70 watts
Increase: 20 watts
Step Duration: 180 seconds

It will become progressively harder, continue as far as you can. When you reach your limit, end the test by clicking “Finish Ramp“.

Threshold Test: Running Treadmill Test

We recommend setting a 1% incline on the treadmill to mimic outdoor running as best as possible. When you start a Threshold Test select Running > treadmill.

Step 1: Check that your treadmill is connected as an external sensor to the Tymewear App. 

Step 2: Before the ramp begins, there is an open-ended warm-up period. We recommend an easy warm-up for 10-15 minutes. Then click “I am ready” to proceed.

Step 3: The test now begins. It is very important to start running immediately after the ramp begins, even if it feels too slow. We recommend that everyone start off slower than what they consider easy, at least for their first test. This is to make sure there is enough data to detect VT1.

The default speed at this stage is 3 mph / 5 km/h which can be adjusted before starting the test or in the default settings. Match the treadmill to the target speed on the Tymewear App.

Default (Recommended) Settings:
Start: 5 kmh /  3mph
Increase: 1 kmh /  0.5 mph
Step Duration: 120 seconds

It will become progressively harder, continue to run until you can’t go any longer. End the test by clicking "Finish Ramp".

Threshold Test: Outdoor Running (Track)

For a cleaner and more controlled test, the treadmill test is recommended. If this is not possible, this is a guide for an outdoor running (track) Threshold Test.

We recommend using a flat, looped track for the outdoor running test. When you start a Threshold Test select Running > Flat loop.


Very Important info for this test
If you can do an indoor test, this is recommended as you have controlled conditions, more consistency and a high chance of completing the test successfully. 

The key challenges with the outdoor test is pace and the ramp. You need to know when to increase your pace and confirm you are on track.

1.  Taking your smart phone is combersome and inconvenient for a threshold test. Technically you can start the activity on your phone and go out of range - your breathing data will be recorded on the sensor and later when you stop on the phone and are in range, it will sync, but won't have you heart rate data. In addition, the GPS calculations (by your phone) for Pace are notoriously inaccurate.

2. If you use another device like a Garmin and Stryd Pod - you can set it up to alert you when to increase pace, confirm you are on track and record your Heart Rate. In this case however it will not be recorded as a Threshold Test without the App. 

Approach: 
1. The Breathing Sensor should be connected to the Tymewear App and you start the activity over the App. You can go out of range but need to return at the end and stop the Threshold Test over the App and allow the breathing sensor data to Sync.
2. At the same time, you can use your Garmin to record your heart rate and keep in time with pace increases. 

Assuming you have Garmin Connect setup - the Garmin Activity will sync and then merge with your Threshold Test. 

However, when this happens it will convert to a regular activity and won't be automatically processed then validated. So you will need to contact us and report the date of the test so that we can manually adjust it. This will take longer that the typical 24 hours. 

We are working on a solution to record just over Garmin.

Step 1: Check your setup, in the best case do a practice run first. 

Step 2: Before the ramp begins, there is an open-ended warm-up period. We recommend an easy warm-up for 10-15 minutes. Then click “I am ready” to proceed.

Step 3: The test now begins. It is very important to start running immediately after the ramp begins, even if it feels too slow. We recommend that everyone start off slower than what they consider easy, at least for their first test. This is to make sure there is enough data to detect VT1. 

The default speed at this stage is 3 mph / 5 km/h which can be adjusted before starting the test or in the default settings. 

Step 4: The most important factor in a successful threshold test is a steady increase in speed. We find it helpful to not look at the target speed but rather just gradually increase your speed every time you hear the 3 beeps indicating a new stage has begun.

Default (Recommended) Settings:
Start: 5 kmh /  3mph
Increase: 1 kmh /  0.5 mph
Step Duration: 120 seconds

It will become progressively harder, continue to run until you can’t go any longer. End the test by clicking "Finish Ramp".

Avoid going too fast too soon as this can cause you to overcompensate and slow down which will impact the Threshold Test results.


Important Tips for Outdoor Running Test

• The VitalPro heart rate and breathing sensor allow 1 connection to an external device. 

• When you do the test, you don't need to carry your phone. It is important to be in range of your phone to start and end the test (and sync). The VitalPro sensors record your data when you are out of range and later sync. However this won't record your Heart Rate which you need to record on another device.

• You need to increase your pace at the right timing checkpoints. You could use a watch to provide alerts to increase pace.

• Phone GPS is not reliable for calculating pace. You may need to use your own judgment / feel if the displayed pace data is unreliable. 

• Before starting the full test, do a short trial-run and make sure the data is recording correctly and you can maintain consistency when you start the full test. 

Although a treadmill test rules out many of the possible variations / disruptions, with preparation and attention to your setup, you can complete a successful test - so please take care to prepare well. 

Finishing and Saving the Threshold Test

The Threshold Test is finished when you feel that you have reached your limit. In the Tymewear App click “Finish Ramp” and you will then be guided into a 1-minute cooldown. 

Name the test, ideally in a format that will make it easy to identify your Threshold Tests and compare your progress. You will also be asked to provide your Rate of Perceived Exertion (from 1-10).

Once you’ve saved your test, it is then over to the Tymewear team next. Our algorithms will detect your thresholds, and the results will be individually validated by an in-house expert within 24 hours (Mon - Fri). In the case of abnomolies, it can take longer to review and validate the tests.  

Once validated, you will then be able to view your results in the app and use these to guide your training.

Default Settings

Before starting a Threshold Test you have the option to adjust the default values including starting power/pace, the duration of each stage and the increase in power/pace in each stage. 

You can also change the default values by entering the top-left hamburger menu and clicking "Test Settings" and selecting the relevant Threshold Test. 

How does Tymewear analyse your Thresholds?

Tymewear analyses the inflection points in your Minute Ventilation (VE) to determine your VT1 (aerobic thresholds), Balance Point, and VT2 (anaerobic threshold). VE is the amount of air you breathe in and out per minute during exercise. We use inflection points in your VE throughout the duration of your threshold test to determine VT1 and VT2, which represent the first and second ventilatory thresholds, respectively, along with the Balance Point. 

The ideal test provides data from 2-3 stages below your VT1 and at least 2-3 stages above your VT2. It's important to start the Threshold Test below what you would consider an easy effort and slowly increase the intensity. 

To learn more about how to use thresholds in training and understanding your analysis, click here.