Personal Spinning® Threshold (PST) is a marker that identifies an individual’s aerobic ceiling. It’s the highest level of exertion a rider can maintain before entering anaerobic metabolism. If you’re familiar with Functional Threshold Power (FTP), this is a similar concept. PST is the Spinning® program version of threshold, and the PST test is designed to be something that the general population can do on a Spinner® bike in a safe, sub-maximal method that is easy to control and replicate.
 
The benefit of conducting a PST test in class is that your riders will then be able to train with individualized zones based on their own PST numbers. The Spivi system will display the Riding Zone they are working in based on %PST. This is obviously much more useful than just displaying watts as an absolute number, because what’s a very hard effort for one person could be an easy or moderate effort for another.
 
60 – 100% of PST is aerobic training (Zones 1-3), and above 100% PST is anaerobic training (Zones 4-5).
 
When you conduct a PST test with Spivi, the system will take care of the timing, measurements, and will even display instructions. Your role as the instructor will be to coach participants to ride at the appropriate level of effort.
 
Before starting the PST test, have the riders warm up at an easy pace, shifting through different resistance loads and incorporating a few 10-20 second hard efforts. Also include some transitions in and out of the saddle. When the test begins, riders will stay seated in the saddle.
 

To run a PST test, follow these steps:

Step 1: Press the Start button on the controller, then select the Whistle icon to view the challenges menu.

 
Step 2: Use the Directional Pad to select the first option: Fitness Tests > PST Tests > PST Test.
Confirm each option with the Start button.

Step 3: Begin the PST Test.
 
The PST Test consists of up to 5 ramps. Each one is two minutes long. The purpose of the ramp method is to start out with an easy effort and gradually increase with each ramp.

Ramp 1: RPE 1 (Easy)

During this ramp, participants should ride at an easy effort in the saddle, choosing a cadence between 60-110 RPM that they can maintain throughout the entire test.

The screen will display each rider’s cadence and average power.

 
Ramp 2: RPE 2-3 (Easy to Moderate)
 
From this point forward, the screen looks a little different. Riders will now be able to compare their current ramp with the previous ramp.
 
The right side shows cadence (RPM) and average power (watts) in the current ramp.
 
The left side shows the numbers from the previous ramp.
 
The goal is to keep the average cadence the same and increase the average power (watts) by adding resistance. Remember, though that this is a ramp test, so the increased intensity is gradual. In Ramp 2 the perceived effort is 2-3 (easy to moderate).

Green numbers indicate that the rider is performing successfully – holding cadence steady and increasing power.

A red number means the rider is not successful. If the power number is red it means that the average watts in the current ramp is below the average from the previous ramp. This is the signal to the rider to add more resistance to increase the power output if possible.
 
When 2 minutes has elapsed, the next ramp beings.
 

Ramp 3: RPE 3-4 (Moderate to Moderately Hard)
If a member is successful in Ramp 2, they will move on to Ramp 3. The same instructions apply, aiming to hold cadence steady and increase average power a little higher than the previous ramp.
 
The test continues, one ramp at a time. In Ramp 4 the RPE is 5-6 (Hard). In Ramp 5 the RPE is 7-8 (Very Hard to Very, Very Hard).

Each individual’s test comes to an end when they can no longer sustain the effort. The Spivi system will automatically end each rider’s test when their average power falls short of the previous ramp or their cadence drops significantly. For most riders, this should happen in Ramp 4 or 5.
 
When a rider’s test has ended, their tile on the screen will turn blue, and their PST value will be displayed. The PST is a single number, expressed in watts, and it will be automatically updated in each member’s profile.

Note: If you need to end the PST test early, select the Flag icon.