The efficacy of an 8-minute field test to prescribe exercise intensity and assess changes in fitness was evaluated before and after 8 weeks of indoor cycling, and the results were confirmed by laboratory assessment. Changes in maximal steady-state power (MSSP), power at lactate threshold (PT(lact)), maximal power (Pmax), and maximal oxygen uptake (VO2max) were measured on 56 participants (20 women, 36 men; mean +/- SD. 46.5 +/- 10.0 years) who completed 1-hour, biweekly indoor stationary cycling classes on their own road bike outfitted with a Power Tap Pro power meter. The MSSP was defined as the average power during an 8-minute field test, which was administered at the beginning (pre) and end (post) of the training intervention. Individual training ranges were calculated from the pre-MSSP in accordance with Carmichael Training Systems. Laboratory assessments of PT(lact), Pmax, and VO2max were made on 24 of the participants the same weeks MSSP was evaluated. After training, MSSP increased 9.2% (195.4 +/- 56.6 vs. 213.8 +/- 57.2 W; p < 0.05), and PT(lact) increased 12.9% (178.3 +/- 47.1 vs. 201.5 +/- 47.6 W; p < 0.05). The MSSP was approximately 7.5 % higher than PT(lact). Pmax increased approximately 6.7% (315.2 +/- 65.1 to 336.5 +/- 65.9 W), and VO2max increased approximately 6.5% (46.2 +/- 10.7 to 49.1 +/- 10.5 ml x kg(-1) x min(-1)). The MSSP and PT(lact) were highly correlated (r = 0.98) as was MSSP and VO2max (r = 0.90). The results of this research indicated that (a) the field test is a valid measure of fitness and changes in fitness, (b) it provided data for the establishment of training ranges, and (c) a biweekly power-based training program can elicit significant changes in fitness.
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