Step Test Calculator

Use this (javascript) calculator to show you your step test steps. You should write down the steps predicted and use them every time you do the step test that you want to compare with the first one.

The aim of the step test (as best I can tell from the rather brief notes in the Concept 2 training guide) is to determine the anaerobic threshold and also predict a 2,000m split. You should record your heart rate at the end of each split.

  • The heart rate at the end of Step 4 is “just above the anaerobic threshold”; and
  • The split on the last piece is a predicted split for the 2,000m.
The 2,000m time you want to base the test on (normally your 2,000m personal best). :  

 

Step Power
(watts)
Split
(500m)
Notes
Step 1 for 4 minutes, then 30 seconds rest, then
Step 2 for 4 minutes, then 30 seconds rest, then
Step 3 for 4 minutes, then 30 seconds rest, then
Step 4 for 4 minutes, then 30 seconds rest, then
Step 5 flat out for 4 minutes to predict a 2,000m split.
(2k pb)