TRIQ supports Performance Test planning to facilitate regular evaluations of your fitness and performance progress.
Performance Tests are scheduled every 2 weeks, alternating between the three sports: swimming, cycling, and running. This ensures that each sport-specific test occurs once every six weeks.
If you are unable or unwilling to complete the test as scheduled, you can skip it. In such cases, you will be prompted to reschedule it for a later week.
Please note that you can temporarily deactivate performance tests for one or all three sports in the athlete hub (former settings) > plan configuration
In collaboration with SiSu Training, we’ve developed a test protocol based on the validated 20-minute test method. This involves measuring your maximum sustainable performance over 20 minutes (CP20 = 20-minute critical performance) and extrapolating it to estimate a 60-minute performance (CP60). This method is widely recognized in sports science as a reliable measure of endurance performance and is used to define the upper threshold.
While the current protocol focuses on the upper threshold, TRIQ is actively researching ways to calculate both upper and lower thresholds using standard training data, reducing the need for stressful testing.
Swim:
Caution: Avoid interrupting or shortening the 400m and 200m efforts by pressing pause or the lap button on your watch, as this may lead to inaccurate test results or errors.
Preparation:
Set your pool length correctly within the TRIQ app and double-check if the syncing with the watch was done properly. Try to choose a lane where you are not interrupted by other swimmers during your 400-meter and 200-meter sections.
400/200 Test Format:
Begin with a 200m easy swim, followed by 4 medium speed intervals with some rest in between to increase blood circulation and prepare your body for the test.
Swim as hard as you can sustaining for 400 meters. Focus on maintaining a consistent effort throughout the distance, pacing yourself to avoid burning out too quickly.
Completely rest for a few minutes and then do an easy swim for 400 meters to recover and get prepared for the 2nd part of the test.
Swim as hard as you can sustaining for 200 meters. Focus on maintaining a consistent effort throughout the total distance, pacing yourself to avoid burning out too quickly.
Swim easy for 200m to recover.
Data Analysis:
Once synced with TRIQ, your data will be analyzed to calculate your CSP (Critical Swim Pace) and update training zones.
Bike:
Caution: Avoid interrupting or shortening the main 20-minute effort by pressing pause or the lap button on your watch, as this may lead to inaccurate test results or errors.
Preparation:
Ensure your bike and power meter are calibrated. Choose a controlled environment, like an indoor trainer or a flat, uninterrupted outdoor route.
20-Minute Test Format:
Start with a steady 10-minute warm-up at an easy pace, followed by a short & hard effort to prepare your body for the test and increase blood circulation. Again ride for 10 minutes to recover from the short hard effort.
Ride as hard as you can sustain for 20 minutes. It’s crucial to pace yourself to maintain a consistent effort throughout the duration. The goal is to measure the highest average power you can maintain without burning out too quickly.
After completing the 20-minute effort, cool down with an easy 5-minute ride to help your body recover.
Data Analysis:
Once synced with TRIQ, your data will be analyzed to calculate your FTP (Functional Threshold Power) and update training zones.
Run:
Caution: Avoid interrupting or shortening the main 20-minute effort by pressing pause or the lap button on your watch, as this may lead to inaccurate test results or errors.
Preparation:
Choose a flat, uninterrupted route or a treadmill for a controlled environment. Wear appropriate running gear and ensure your GPS watch or running app is ready to record your run.
20-Minute Test Format:
Begin with a 10-minute easy jog, followed by 6 short & fast strides on a VO2 max intensity to increase blood circulation and prepare your body for the test.
Run as hard as you can sustain for 20 minutes. Focus on maintaining a consistent effort throughout the duration, pacing yourself to avoid burning out too quickly.
After completing the 20-minute effort, cool down with an easy 5-minute jog or walk to help your body recover.
Data Analysis:
Once synced with TRIQ, your data will be analyzed to determine your new critical running pace and corresponding heart rate, which are used to adjust training zones.
To ensure accurate and reliable results, specific guidelines must be followed during performance tests. Failure to comply may lead to the invalidation of test results. These rules are essential for maintaining the reliability and accuracy of the test results.
Causes for Rejection and Recommendations:
By following these guidelines, you can ensure valid and meaningful test outcomes.
Performing a bike performance test on a smart trainer is effective and convenient but requires specific handling to ensure accurate results.
In most TRIQ workouts, the trainer operates in ERG mode, where resistance adjusts automatically to maintain a target power. While this mode is useful for guided workouts, it is unsuitable for the 20-minute all-out effort in the FTP test. For this phase, ERG mode must be disabled, and the trainer should be set to a fixed resistance you believe you can sustain for 20 minutes.
Key Recommendations for the 20-Minute Test Effort:
Why Avoid ERG Mode During the Main Test?
ERG mode adjusts resistance dynamically to match target power, which can alter biomechanics if cadence or gears change. This variability affects your performance and reduces the reliability of the test data. Manual resistance ensures consistent effort and allows you to test under conditions similar to real cycling scenarios.
By following these steps, you’ll achieve accurate results that reflect your true capabilities, helping to optimize your training zones and improve performance.
