Preview
Hüseyin Akbulut, MSc (2026). 20-Second Maximal Cycling Test — Protocol, Norms and Application. Sporeus. Retrieved, October 7, 2026. https://sporeus.com/en/egzersiz-testleri-en/20-second-maximal-cycling-test/
Measures: Anaerobic power output, glycolytic capacity (short duration)
Table of Contents
Difficulty: Zor | Category: Anaerobik
Protocol
The 20-Second Maximal Cycling Test measures the upper limit of the alactic system and the lower limit of glycolysis. It is a 20-second version of the Wingate test and is particularly widely used in velodrome cycling athletes.
Preparation: Cycle ergometer is set to standard Wingate resistance (BW × 0.075). Heart rate monitor is fitted. Participant warms up for 10 minutes: 5 minutes light pedaling, 2–3 short sprints. Minimum 24 hours of rest before the test is recommended.
Test Procedure: The participant sits ready. On command, they engage the resistance and pedal at the highest possible speed for 20 seconds. Power is recorded in each 1-second block. Verbal motivation is mandatory: encouragement is given every 5 seconds.
Data Recording: Power values are recorded second by second. Power values for the first 5 seconds, 10–15 seconds, and last 5 seconds are also calculated separately. Power decline curve is analyzed.
Calculation: Peak power (W and W/kg), Mean power (20-sec average), Fatigue index = [(Peak − Last5sec_power) / Peak] × 100. These values provide information about the athlete’s alactic and glycolytic system capacity balance.
Post-Test: 5–10 minutes of low-resistance cool-down. Blood lactate can be measured at 3 minutes. Power profile is evaluated.
Formula
FI (%) = [(PP - last5s_power) / PP] × 100; MP (W/kg) = 20s_avg_watts / BW
Equipment Required
bisiklet ergometre, güç ölçer, kronometre
Normative Values (Age: 18-30 (cyclists))
| Classification | Male | Female |
|---|---|---|
| Excellent | PP >13 W/kg; MP >11 W/kg | PP >11 W/kg; MP >9 W/kg |
| Good | PP 10-13 W/kg; MP 8-11 W/kg | PP 8-11 W/kg; MP 6-9 W/kg |
| Average | PP 7-10 W/kg; MP 5-8 W/kg | PP 6-8 W/kg; MP 4-6 W/kg |
| Below Average | PP 5-7 W/kg; MP 3-5 W/kg | PP 4-6 W/kg; MP 2-4 W/kg |
| Poor | PP <5 W/kg; MP <3 W/kg | PP <4 W/kg; MP <2 W/kg |
Practical Applications
This test is used to assess the sprint capacity of velodrome cycling athletes and the anaerobic profile of short-duration power sports such as speed skating.
Limitations
Requires an ergometer with high sampling rate for power measurement. Being shorter than the standard Wingate test, glycolytic contribution is more limited.
Related Tests: Wingate Test, Alactic Power Test, 10-Second Sprint Test
Sources: Martin JC et al., 2001, Med Sci Sports Exerc; Bar-Or O, 1987, Med Sci Sports Exerc
Hüseyin Akbulut is the founder of Sporeus and author of THRESHOLD (EŞİK), a 540-page Turkish-language book on endurance science.
- 540pp THRESHOLD Book
- MSc Sport Sciences
- Marmara University
Protocol The 20-Second Maximal Cycling Test measures the upper limit of the alactic system and the lower limit of glycolysis. It is a 20-second version of the Wingate test and is particularly widely used in velodrome cycling athletes. Preparation: Cycle ergometer is set to standard Wingate resistance (BW × 0.075). Heart rate monitor is fitted. Participant warms up for 10 minutes: 5 minutes light pedaling, 2–3 short sprints. Minimum 24 hours of rest before the test is recommended. Test Procedure: The participant sits ready. On command, they engage the resistance and pedal at the highest possible speed for 20 seconds. Power is recorded in each 1-second block. Verbal motivation is mandatory: encouragement is given every 5 seconds. Data Recording: Power values are recorded second by second. Power values for the first 5 seconds, 10–15 seconds, and last 5 seconds are also calculated separately. Power decline curve is analyzed. Calculation: Peak power (W and W/kg), Mean power (20-sec average), Fatigue index = [(Peak − Last5sec_power) / Peak] × 100. These values provide information about the athlete's alactic and glycolytic system capacity balance. Post-Test: 5–10 minutes of low-resistance cool-down. Blood lactate can be measured at 3 minutes. Power profile is evaluated. Formula
FI (%) = [(PP - last5s_power) / PP] × 100; MP (W/kg) = 20s_avg_watts / BW
Equipment Required
bisiklet ergometre, güç ölçer, kronometre
