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.

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Getting Prepared
Threshold Test: Cycling Indoor Trainer
Threshold Test: Cycling Outdoor
Threshold Test: Running Treadmill
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.

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

If you are not able to connect the Tymewear App with your external sensor, it is also possible to import a .fit file afterwards to generate the test results. Please refer to Recording Workouts.

Step 2 - Select the Threshold Test
a) Click the bottom left "+" button to start an Activity
b) On the following screen choose “Threshold Test” and the test type before clicking “Start”

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

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. 

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

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. 

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. 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

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

Step 1: External sensors such as a Garmin watch or Stryd Pods can be connected to the Tymewear App to record your pace. If you can’t connect your device, you can later import the .fit file and synchronise it.

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. 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.

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.

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.