Adactiv Diagnostics turns a single ride into a complete physiological profile — but the model is only as good as the test data. The protocols below are designed to capture your real Critical Power (CP) and W' as accurately and reproducibly as possible. What matters isn't only peak wattage — it's executing the test the same way every time.
The Quick Test (3–6 minutes)
A single maximal effort lasting 3 to 6 minutes — about 5 minutes is the sweet spot.
After 15–20 minutes of warm-up with two short openers (e.g. 30 s near threshold, 30 s easy), start the test on flat terrain or a steady climb.
Pace the effort with control — but make it a true maximum. Don't start too conservatively, but don't explode in the first 30 seconds either. The goal is the highest possible average power across the full duration.
Pacing tip
Start slightly controlled and find your maximum sustainable rhythm within the first minute. The last 60–90 seconds should be brutally hard — that's where you empty the tank.
Fueling
30–60 g of carbohydrates during the warm-up. Caffeine 30–45 minutes beforehand can help if you tolerate it well.
Equipment
Use the same power meter as you train with, and calibrate it before the warm-up.
The 20+5 Comprehensive Test
Two maximal efforts in a single session — the most precise way to determine CP and W'.
After the warm-up, ride a maximal 20-minute effort first. Then take a very easy recovery of 10–30 minutes. Spin truly easy, eat or drink something, and prepare for the second effort. Then ride a maximal 5-minute test.
Combining these two data points produces significantly more robust and more precise results than a single test.
Important
- Where possible ride both efforts on the same terrain — ideally flat or on a long, steady climb.
- Don't deliberately under-ride the 20-minute test to save your legs for the 5-minute one. Both efforts must be true maximums.
- If the 5-minute power comes in lower than the 20-minute power, the test is invalid and should be repeated on a fresh day.
Consistency beats perfection
The single most important factor for comparable results is consistency.
Run your tests under conditions that are as similar as possible:
- similar time of day
- similar diet and caffeine intake
- the same power meter
- similar terrain
- similar freshness
The more standardised your routine, the more meaningful the changes in your numbers become over time.
Retest cadence
For athletes in structured training blocks, retesting every 6–8 weeks is the sweet spot. More frequent tests often produce more noise than insight, while longer intervals can hide meaningful changes.
The Comprehensive Test is best suited for cleanly comparing progress across several months.