MAXIMAL MUSCULAR POWER
30 seconds "all out" on an ergometer cycle (lab testing cycle) or a 5K (3 miles) run. Which would you choose? - The Wingate Anaerobic Test (WAnT) reigns supreme amongst the maximal anaerobic power lab test that exists. It is basically the "go to" reference lab test for any other lab test that wishes to test a person upmost anaerobic power production.
Amongst lab test, it also reigns supreme with its ability to predict maximal anaerobic power, also known as maximal muscular power. The test itself lasts 30 seconds in its original version (variations have been invented), excluding the preparation required prior to testing a person, warm up, cool down, and recovery.
The Wingate Anaerobic Test was invented by the Department of Research and Sport Medicine of the Wingate Institute for Physical Education and Sport, Netanya, Israel, in the 1970s. The original version utilized a resistance of 8% of the person’s body weight, whereas newer versions utilize 7.5% of the person’s body weight. The original test utilized 7% for women and 4.5% for people with clinical conditions (if cleared) and children above the age of 12 years. People above the age of 30 years should be cleared by a physician.
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This test “has a tendency” to irritate the Vagus Nerve also known as the vagal nerves, one of the biggest and most influential nerves in the human body. Pre-testing and post-testing instructions take this into consideration very seriously to prevent some of the side effects of the test. While only 30 seconds, the Wingate Anaerobic Test is notorious for upsetting a persons nervous system and stomach, resulting in "interesting" responses to the test, if instructions are not followed (and sometimes even if they are followed)...
The ergometer cycle used specifically for the Wingate Anaerobic Test (WAnT) is unique compared to other cycles since it has a weight loading basket in the front, that influences the resistance against which the person is working/cycling. The weights are applied to the fly-wheel of the cycle via a band, the causes cycling to become more challenging or less challenging accordingly. Even when the basket is loaded with weight, holding it upwards, eliminates the resistance applied to the fly-wheel.
Preparations for Best Results:
Avoidance of the following:
Any exercise/physical activity for at least 8-12 hours prior to testing.
Most-definitely avoid any maximal exercise/physical activity within 8 hours prior to testing.
Avoid coffee and/or any “heavy” beverages such as milkshakes, supplemental shakes, milk, other.
Avoid alcohol within 8 hours prior to testing.
Eat something very small and light – food irritates the Vagus Nerve faster than anything else; nothing oily, no dairy.
Do note smoke for at least 8 hours prior to testing.
Achieve at least 6-7 hours of continues good sleep prior to testing.
The original protocols “called” for the person’s torso to be strapped to the wall (isolating the leg muscles’ work).
The original protocols “called” for the cycle to be bolted into the floor or have people stabilize all four corners of the cycle (safety, balance, lack of sideways movement).
Bolt the cycle into the floor (if not already done); Check that it is secure.
If relevant, check the ability to strap the person to the wall; Check that it is secure.
Weigh the person (Kg) + calculate percentage of their body weight as needed.
Prepare the weights to be added to the front basket accordingly.
Put the weights in the basket as evenly as possible. (both sides of the basket).
Immediately Pre-Testing:
Verify compliance of the person being tested.
Review of instructions to all; Includes the person being tested and test administrators.
Take resting measurements – Heart rate (HR) and blood pressure (BP), and rate of perceived.
Advised – check rate of perceived exertion (RPE), blood oxygen saturation (SpO2), Angina (severe chest pain), Dyspnea (shortness of breath), and Claudication (blood flow problems).
Adjust the cycle’s seat height to the person's waist; knee should be allowed to be extended almost completely (about ten degrees less from full extension); Adjust the hand rails so the person does not to over-bend forward to reach them (it should feel comfortable for them).
Last checks of everything – how the person feels and set-up.
Verify the existence of a "throw-up" bucket (a common response to the test).
Verify the existence of a plinth with a pulse-oximeter and blood pressure set.
Verify the existence of water in a cup.
Prepare any other kits needed - lactate, glucose, hemoglobin. etc. Whichever is relevant.
Prepare video equipment if relevant.
Prepare the Wingate Test Computer (in newer models).
Warm-Up:
Person cycles at no resistance/load for 55 seconds, then cycles at maximal speed for 5 seconds. This sequence is repeated 3 times in a row.
The person then sits on the bike for 1 minute and 55 seconds do absolutely nothing. ***Assistant #1 – Holds the basket up with the weights the entire warm-up phase.
30 seconds prior to the two minutes resting mark, all administrators assume positions:
Lead administrator on the side of the cycle
Assistant #1 – Holds the basket up the entire warm-up phase; ready to let go of the basket upon the lead’s que.
Assistant #2 is the “spotter from behind” – spotting for the following:
Possible symptoms, fainting, etc.
Radical sideways movement.
Lack of full contact between the persons butt and the cycle’s seat.
Standing up while cycling.
5 second prior to the 2 minutes mark, the person is told to achieve maximal cadence (revolutions per second) within 5 seconds.
The lead gives a verbal que to release the weights at once, and 30 seconds of the actual test begin.
After the 30 seconds of the test, the basket is lifted, and the test is over.
During the Test Itself:
The person tested must complete 30 seconds no matter what (excluding severe symptoms and/or an emergency).
The person tested must cycle as fast as possible the entire time – non-stop!
The person tested must hold the upper handles at all times (warm-up, test, cool-down).
The person tested must cycle with both legs at all times (warm-up, test, cool-down).
Their butt must be in full contact with the seat at all times (no standing nor leaning).
Lead indicates time-intervals of 5 seconds.
Encouragement is advised; do not yell into their ears directly.
Cool-Down:
Cycling at no resistance (weights may be lifted off the basket) for 3-5 minutes at about 50 rpm.
Upon descending from the cycle, the person just tested holds the cycle for a few seconds to make sure they are a-symptomatic and get oriented. Do not skip this part!!!
Recovery & Release from the Lab:
1. It is advised that the person stay in the lab for at least 15 minutes if a-symptomatic.
2. May be released after 15 minutes if HR and BP are within 5% of resting values.
3. If symptomatic, must choose either to treat within the lab and/or get medical treatment.
Common Post-Test Responses:
When irritated, the Vagus Nerve induces:
Nausea & Vomiting that can appear within 24 hours after the test, and can last for hours.
Muscle weakness.
Shortness of breath.
Fainting.
Lack of appetite for hours.
Extreme fatigue.
Sleepiness.
The above-mentioned responses are noted in suspected-healthy participants (female and male alike; trained and untrained alike) as well as people with clinical conditions.
During the 24 hours that follow the test, it is highly advised that the person:
Does not drive at all (even if a-symptomatic).
Does not Exercise (no matter the intensity) nor conduct any physical activity (including sex).
Avoid “heavy” food and beverages (the same as before the test).
Decrease “screen time” as much as possible – especially if the person has eye-sight problems to begin with.
Preferred Results:
Highest power is achieved within the first five seconds of the test (0-5 seconds out of 30 seconds in total).
Second highest power achieved within the second five seconds of the test (6-10 seconds out of 30 seconds in total).
As slow a decline in revolutions per second as possible thereafter.
The graph below is exactly what we would want to see as the result of a perfect effort. It shows true maximal effort within the first 5 seconds, which causes the person to fatigue all the way to the last second. If a person truly give their all throughout the entire Wingate Anaerobic Test, they have no other option but to continue to fatigue more and more.
I call the graph below the "person in shock" graph. This person has good intentions, yet it is probably the first time they are undergoing this test, during the first 5 seconds they are in shock, and only then realize that the test is not easy at all. They think 30 seconds is a "walk in the park", only to find out it is quite the opposite. Thus, they push even harder during seconds 6-10 causing the highest peak to not occur within the first 5 seconds as we would hope for.
The graph below represents a person that has a strategy. They might have been undergone before the Wingate Anaerobic Test, or after hearing the explanation on how the test goes, developed a strategy to conserve energy at first, and "finish strong". Another option is that the person harnesses motivation at the end, they "discover" the ability to do more, or their friends' encouragement actually makes a difference, and the push harder, creating the second peak seen in the graph around the 25th second.
The graph below cannot be confused for anything else but a person with a very clear strategy to conserve energy throughout the test. They are not motivated to do the best, yet they want to finish the entire 30 seconds of the test. Although very unlikely and extremely rare, the graph below could be the result of the inability to produce more force. To be honest, I wouldn't bet on that being the reason.
I have used the Wingate Anaerobic Test as part of the screening process for military units, since it is great to finding out who will give you 100% maximal effort, and will not. To some military units, it is more important that you be of the character that will give 100% of yourself, more that being the person with the best physical performance.
Outputs:
At the end of the Wingate Anaerobic Test, depending on the model of cycle that you have (with or without computer calculation abilities), we can compare the person's results either to their peer group, to their own previous results, or both. There several mechanical outputs the can be calculated based on the person's performance during the test:
Maximal power – is represented by the highest revolutions per minute (RPM) achieved; It is supposed to be achieved in the first 5 seconds of the test.
Average power = Sum of revolutions per minute (RPM) divided by 6.
** If input includes second by second revolutions (RPS), then divide by 30.
Fatigue Index (FI, %) = (Highest-Lowest)*100
Highest
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Where "highest" refers to the highest RPMs achieved in the test, regardless of when it occurred; "Lowest" refers to the lowest RPMs achieved in the test, regardless of when it occurred. The Fatigue Index (FI, %) represents the extent of power loss from the beginning of the test to its end. We want FI (%) to be as low as possible. The more anaerobically trained and motivated the person, the higher their FI (%). A lower FI (%) is usually indicative of three possible options:
The person is untrained.
The person has an energy conserving strategy.
The combination of option A + option B.
Test reliability, validity, reproducibility, and prediction power:
The Wingate Anaerobic Test remains the all-out anaerobic test with the highest prediction power. While other tests exist, the Wingate Anaerobic Test reigns supreme with a 0.91 correlation to actual maximal anaerobic capacity. In addition, the Wingate Anaerobic Test is highly ranked for its reliability, validity, and reproducibility.
Prediction Power Table (for comparison):
0.8-1.0 – Extremely high (>0.9 is very rare for exercise testing protocols)
0.6 – 0.799 – High
0.4 – 0.599 – Medium
0.2 – 0.399 – Low
0-0.199 – Extremely low
Other points to consider:
The WAnT can be utilized to identified possible over-training.
The Wingate Anaerobic Test has been researched in regards to its ability to “detect” behavioral and psychological traits; These may include:
Strategizing” (for better or for worse).
Depression.
Lack of motivation.
Tendency to “cheat” (not the same as “strategizing”).
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