Wingate Anaerobic Test (30-sec) — Protocol, Norms and Application

Measures: Tepe anaerobik güç, ortalama anaerobik güç, yorgunluk indeksi

Table of Contents

1. Protocol
2. Formula
3. Equipment Required
4. Normative Values (Age: 18-30 (sporcular))
5. Practical Applications
6. Limitations
7. References

Difficulty: Cok-zor  |  Category: Anaerobik

Protocol

The Wingate Anaerobic Test (WAT), developed by Bar-Or et al. at the Wingate Institute in Israel, is considered the gold standard for measuring anaerobic power. It is a 30-second maximal cycling sprint test. Preparation: The cycle ergometer (Monark 834E or equivalent) is set to a resistance of 7.5% of body weight (0.075 × BW kg); 6.0–7.0% may be preferred for women and sedentary individuals. Saddle height is adjusted so the knee remains slightly bent. The participant warms up with 5–10 minutes of easy pedaling and 2–3 short sprints. Intense exercise should be avoided for at least 24 hours. Test Procedure: The participant sits ready. The test administrator suddenly engages the resistance with the command ‘Ready, go!’ and starts the stopwatch. The participant pedals at the highest possible RPM for 30 seconds. Verbal encouragement is mandatory: strong motivation is provided every 5 seconds. Data Recording: RPM, power output (watts), and heart rate are recorded in each 5-second block. Modern systems automatically record power at a 0.1-second sampling rate. Calculation: – Peak Power (PP) = maximum 5-second power, watts – Mean Power (MP) = 30-sec average, watts – Fatigue Index (FI%) = [(PP − final 5s power) / PP] × 100 – All values are normalized to body weight: W/kg Post-Test: A 5-minute low-resistance cool-down is performed. Blood lactate can be measured at 3 and 5 minutes. All data are reported with the athlete’s power profile.

Formula

Peak Power (W/kg) = max_5s_watts / BW; FI% = [(PP - last_5s_power) / PP] × 100

Equipment Required

Monark veya muadil bisiklet ergometre, elektronik güç ölçer, kronometre

Normative Values (Age: 18-30 (sporcular))

Classification	Male	Female
Excellent	TP >12 W/kg; MP >8 W/kg	TP >10 W/kg; MP >7 W/kg
Good	TP 10-12 W/kg; MP 7-8 W/kg	TP 8-10 W/kg; MP 6-7 W/kg
Average	TP 8-10 W/kg; MP 5-7 W/kg	TP 6-8 W/kg; MP 4-6 W/kg
Below Average	TP 6-8 W/kg; MP 4-5 W/kg	TP 4-6 W/kg; MP 3-4 W/kg
Poor	TP <6 W/kg; MP <4 W/kg	TP <4 W/kg; MP <3 W/kg

Practical Applications

The Wingate test is the standard for determining anaerobic power profiles in sprint athletes (cycling, sprint running, ice hockey), planning training load, and monitoring power development.

Limitations

Requires a Monark ergometer; not available at all facilities. Resistance calculation is based on the standard BW × 7.5% formula, so individual fine-tuning is important.

Related Tests: RAST Test, Maximal Anaerobic Running Test, Force-Velocity Test

Sources: Bar-Or O, 1987, Med Sci Sports Exerc; Inbar O et al., 1996, The Wingate Anaerobic Test

References

1. Bar-Or O. (1987). The Wingate anaerobic test: an update on methodology, reliability and validity. Sports Medicine, 4(6): 381-394. doi:10.2165/00007256-198704060-00001
2. Inbar O, Bar-Or O, Skinner JS. (1996). The Wingate Anaerobic Test. Champaign, IL: Human Kinetics. ISBN 9780873229463.
3. Zupan MF, Arata AW, Dawson LH, Wile AL, Payn TL, Hannon ME. (2009). Wingate anaerobic test peak power and anaerobic capacity classifications for men and women intercollegiate athletes. Journal of Strength and Conditioning Research, 23(9): 2598-2604.