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There are other tests, but I think this one is so simple, easy to use and very reliable. You can do the test on a stationary bike or on the road if you are the lucky owner of a power meter. Once you have performed a five-minute all-out test, you can begin to train, and when you have trained for a couple of weeks it will be easy to monitor your progress. On Day 1, you will have to do a test to figure out what your starting point is. The best way to do this is to perform a VO2 max test, e. Most people can maintain their VO2 max for about 3 to 8 minutes. So a five-minute test will come close to VO2 max for most people.

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