The MP test is run on inclines of at least 7 percent so that power can essentially be determined by lift work. To determine the distance, you need an accurate altimeter, or precise altitude data from GPS maps, a stopwatch and a speedometer. Choose the distance so that the route time corresponds approximately to the times indicated above. 2PEAK will mathematically adjust any variations or deviations. Choose clearly visible points for the start and finish line or mark the start and finish points on the route before starting the test lap. To determine aerobic capacity, the test time should be at least 4 minutes, preferably 8 minutes. For a 4-minute test, depending on pace, you need to cover approximately 70-140 metres (230-460 feet) of altitude difference. Alternatively, MP tests can be run on any route using power meters.
Warm up for 20 minutes at the upper range of your basic endurance (zone 2). After the warm-up you set off from the starting line with a flying start. Ride smoothly and as fast as you can. Write down your time as soon as you cross the finish line. In uphill sprints ask a friend for assistance to stop the time.
From the difference between start and finish altitude, your EXACT total weight (clothing, contents of water bottles, etc.), as well as distance and time, you can determine power very accurately. The lower the average speed, the better the accuracy of the measurement. Divide the weight into body weight and bike + clothing and accessories. This way, the related value of watts/kg body weight is always correct and is not falsified by thick winter clothing.
If you work out on a stationary bike with power meter, you can enter the MP values from here
using average power and duration (at least 6 minutes) in a maximal power test.
For more information on power and why it is the best measure for analyzing training success, check out our article.