This test requires a Heart Rate Monitor, turbo trainer and a
computer (ideally with a cadence measurement). Your bicycle should
have a close ratio rear block (e.g. 52 x 18/17/16/15/14/13). Have
someone assist during the test, to encourage you when things get
tough and to take the readings from your Heart Rate Monitor.
Warm up fully for 10 to 15 minutes.
Use your large chain ring and choose the lowest gear (e.g. 52
x 18). Pedal at a steady cadence of 90 rpm for 2 minutes. Then
change up to the next gear (52 x 17) without pausing. Maintain
the same cadence (90-rpm). Pedal this gear for 2 minutes and change
up again still maintaining the 90-rpm cadence.
Continue changing up to the next sprocket every two minutes,
constantly maintaining 90-rpm.
Your heart rate should rise constantly. It may level out at some
point (your OHR) but carry on with the test. Continue at 90 rpm,
changing up a sprocket every two minutes, until you are no longer
able to go on.
Do not stop immediately
but keep pedalling
and warm down gradually
for the next ten minutes
Your assistant should record your heart rate every two minutes,
at your OHR (if it occurs), and at your maximum.