GXT (Graded Exercise Test)
Rider _________________________  Date ___________________

Spend 1 minute riding as close to each wattage zone as possible. Dictate, or have helper record HR, RPE, and V at end of each minute. Note point where hard breathing becomes labored and sense of shortness of breath sets in. This is the VT (Ventilation Threshold), an approximation of lactate threshold. The HR at this point, less 5-10%, is your lactate threshold heart rate.

P (Watts) as indicated by Powertap or dynamometer.
HR (Heart Rate) toward end of minute, as recorded by heart rate monitor with averaging rate set to 5 seconds.
RPE (Rating of Perceived Exertion) on scale of 0 (no effort) to 10 (maximum unpleasant effort)
Ventilation subjective assessment of how "out of breath" you are.

10 minute warmup