The Key to Cycling Success:
Whole Athlete founder & head coach Dario Fredrick developed a ramp-style performance test that accurately measures a cyclist’s 30-minute power and heart rate threshold, known as Maximal Steady State (MSS). The Fredrick MSS test has been scientifically validated using trained cyclists, and has provided accurate power and heart rate training zones over a 20 year period . Due to the Marin County shelter-in-place order, performance testing at our San Anselmo location has been suspended until further notice. Please contact us for remote performance testing options.
About the Test
The MSS performance test uses a ramp-style protocol that will accurately and reliably predict your 20 to 30-minute power and heart rate in the real-world at your current level of fitness. Testing is performed without invasive or equipment-intensive techniques (no blood sampling or VO2 masks necessary) using your own bicycle with a Wahoo Kickr ergometer and heart rate monitor.
The testing session takes approximately 1.5 hours, including warm up/ down and a detailed consultation around the results. In the post-test discussion, we define your training zones, explain the physiological adaptations of training in each zone, and show how to apply the information to your specific training plan.
It’s fast. It’s fun. And you’ll leave with accurate training zones you can use to train smarter.
How to Prepare
You should be prepared for an MSS test in a similar manner as you would an important event.
- For accurate results, you must be well-rested (no high-intensity or high-volume training within 48 hrs), well-hydrated, and normally fed.
- Bring the bicycle on which you are most well-trained (mountain bikes OK).
- You can warm up for the test upon arrival on the trainer.
We have a 24-hour cancellation policy for testing and fitting appointments. The fee for canceling within one business day is $75. Because multiple appointments are commonly scheduled in succession, clients arriving more than 15 minutes late will be rescheduled.