PHRE 3043 – Functional Movement and Conditioning

The Wingate test requires the subject to pedal a mechanically braked bicycle ergometer (an arm ergometer can also be used), for 30 seconds, at an "all out" pace.

A counter is used to record revolutions of the flywheel in 5-second intervals (alternatively, some bikes are equipped with a watt meter).

Although the actual Wingate test is performed in a 30-second time span, the individual is advised to complete a warm-up (3-5 minutes), followed by a recovery cool down (2-5 minutes).

On commencing the test (usually by a verbal signal from the tester), the individual pedals "all out" with little to no resistance. Within 3 seconds, the predetermined fixed resistance is applied to the flywheel and remains there for the duration of the 30-second test. For the Monark ergometers we use in lab, you will need to manually record the watt readings at every 5 seconds, for the duration of the test and transfer them to your performance sheet: Performance Data Collection

Resistance
When using a Monark ergometer, the standard resistance = 0.075 kg per kilogram of body weight. For power athletes and sprint athletes, resistance may be increased to values in the range of 1.0 kg per kilogram of body weight to 1.3 kg per kilogram of body weight.

Test Scores
Calculated measures from the Wingate test include:

• Peak Power (PP)
  • Peak power is ideally measured in first 5-second interval of the Wingate test
• Relative Peak Power (RPP)
  • Relative peak power is determined simply by dividing peak power by body mass and is expressed as W/kg
• Anaerobic Capacity
  • The average wattage maintained over the 30-sec test
• Fatigue Index (AF)
  • (Highest 5-second peak power output) - (Lowest 5-second peak power output) / (Highest 5-second peak power output) x 100 to get the percentage decline.