Measures: Fiziksel çalışma kapasitesi (watt cinsinden 170 atım/dak’da)
Table of Contents
Difficulty: Orta | Category: Aerobik
Why this test matters
PWC170 is one of the few exercise tests that gives you a reliable fitness measurement without pushing the athlete to exhaustion. By using the linear relationship between heart rate and workload up to roughly 85% HRmax, you can predict performance at 170 bpm — a heart rate well below the maximum effort zone — and from there extrapolate aerobic capacity, recovery curves, and threshold zones.
This makes PWC170 the workhorse of long-term athlete monitoring in cycling, rowing, and team sports. Where the Bruce protocol or a true VO₂max test is a once-a-season measurement (high physical and cardiovascular load), PWC170 can be repeated every 4-6 weeks throughout the year, producing a clean longitudinal performance curve that tracks training response without the recovery cost of maximal testing.
Protocol
The PWC170 test is a submaximal cycling protocol that estimates a person’s physical work capacity in watts at a heart rate of 170 bpm. Its submaximal nature makes it applicable to a wide range of populations.
Preparation: The cycle ergometer is set to appropriate loads. Two sequential load levels, each lasting 5 minutes, will be applied. Load levels are not disclosed to the participant in advance. Warm-up: 3–5 minutes of pedaling at low resistance.
Protocol: The first load (W1) is selected based on the participant’s fitness level, typically 50–100 W. The steady-state heart rate at minute 5 (HR1) is recorded. The second load (W2) is set 50–75 W higher than the first and sustained for 5 minutes; the steady-state HR2 is recorded. A cadence of 50–60 RPM must be maintained at both loads.
Calculation: PWC170 = W1 + (W2 − W1) × [(170 − HR1) / (HR2 − HR1)]. This value represents work capacity in watts achievable at 170 bpm. It can be normalized to body weight: PWC170/kg.
VO₂max Estimation: VO₂max (L/min) ≈ (0.2 × PWC170) + 0.054 × weight_kg − 0.28.
Post-Test: A 3-minute cool-down at low resistance is performed. The PWC170 value is compared to normative tables and the athlete’s previous values.
Formula
PWC170 = W1 + (W2-W1) × [(170-HR1)/(HR2-HR1)]; VO₂max (L/min) ≈ 0.2×PWC170 + 0.054×BW - 0.28
Equipment Required
bisiklet ergometre, kalp atım hızı monitörü, kronometre
Normative Values (Age: 20-29)
| Classification | Male | Female |
|---|---|---|
| Excellent | >3.5 W/kg | >2.8 W/kg |
| Good | 2.8-3.5 W/kg | 2.2-2.8 W/kg |
| Average | 2.0-2.8 W/kg | 1.6-2.2 W/kg |
| Below Average | 1.5-2.0 W/kg | 1.0-1.6 W/kg |
| Poor | <1.5 W/kg | <1.0 W/kg |
Practical Applications
PWC170 is suitable for tracking aerobic capacity when maximal testing is not feasible and for determining training intensity zones. It is also used in sports medicine and occupational health.
Limitations
The 170 bpm target may be close to maximum for older individuals; PWC130 or PWC150 may be preferable in such cases. Submaximal estimation error is present.
Related Tests: Åstrand-Rhyming Test, Ramp Test, FTP Test
Sources: Sjostrand T, 1947, Acta Physiol Scand; ACSM Guidelines, 2021
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Why this test matters
PWC170 is one of the few exercise tests that gives you a reliable fitness measurement without pushing the athlete to exhaustion. By using the linear relationship between heart rate and workload up to roughly 85% HRmax, you can predict performance at 170 bpm — a…
Protocol The PWC170 test is a submaximal cycling protocol that estimates a person's physical work capacity in watts at a heart rate of 170 bpm. Its submaximal nature makes it applicable to a wide range of populations. Preparation: The cycle ergometer is set to appropriate loads. Two sequential load levels, each lasting 5 minutes, will be applied. Load levels are not disclosed to the participant in advance. Warm-up: 3–5 minutes of pedaling at low resistance. Protocol: The first load (W1) is selected based on the participant's fitness level, typically 50–100 W. The steady-state heart rate at minute 5 (HR1) is recorded. The second load (W2) is set 50–75 W higher than the first and sustained for 5 minutes; the steady-state HR2 is recorded. A cadence of 50–60 RPM must be maintained at both loads. Calculation: PWC170 = W1 + (W2 − W1) × [(170 − HR1) / (HR2 − HR1)]. This value represents work capacity in watts achievable at 170 bpm. It can be normalized to body weight: PWC170/kg. VO₂max Estimation: VO₂max (L/min) ≈ (0.2 × PWC170) + 0.054 × weight_kg − 0.28. Post-Test: A 3-minute cool-down at low resistance is performed. The PWC170 value is compared to normative tables and the athlete's previous values. Formula
PWC170 = W1 + (W2-W1) × [(170-HR1)/(HR2-HR1)]; VO₂max (L/min) ≈ 0.2×PWC170 + 0.054×BW - 0.28
Equipment Required
bisiklet ergometre, kalp atım hızı monitörü, kronometre
