The 6-minute AirBike test measures your maximal aerobic power — the highest output you can sustain before fatigue forces you to slow down.

Unlike longer threshold tests, this protocol targets the severe-intensity domain, where oxygen uptake rises toward maximum and true conditioning capacity is exposed.

Your average watts from this effort (P6) become the anchor for all training zones.

One test.
Four zones.
Objective pacing.

Train with precision — not guesswork.

Equipment: Assault Bike or Echo Bike set to display watts.

1. Warm Up (12–15 Minutes Total)

• 5:00 easy spin

• 3:00 moderate build

• 3 × 30 seconds hard effort

  • 60 seconds easy between efforts

• 3:00 very easy spin

Rest 2–3 minutes before starting the test.

2. Set the Bike Correctly

Before beginning the test:

• Select a 6:00 Target Time on the monitor

• Ensure the display shows watts

• Reset the screen before starting

If the monitor is not set to a 6-minute Target Time, you will not get an average watts (P6) upon completion of the test.

3. The Test (6:00 Total)

Ride as hard as you can sustain for 6 minutes.

This is not a sprint.
It is not a tempo ride.
It is a controlled, maximal effort.

Pacing standard:

• First 60–90 seconds: Build, don’t sprint

• Minutes 2–5: Lock into sustainable suffering

• Final minute: Empty the tank

Power should remain relatively stable throughout the effort.
If you fade dramatically after minute two, you started too hot.

The goal is accuracy — not survival.

4. Record Your Score

At the end of 6 minutes, record:

• Average watts (P6) — this is your anchor number

• Optional: average heart rate

Personalized pacing zones are specific to the bike as the Echo and Assault Bike are calibrated differently.

Use the same bike model each time you train and retest for consistency and precision.

Retest every 6–8 weeks to measure improvement.

Capacity > Demand.

1. Sprinting the First Minute
If you go out too hard, power will collapse after minute two. Build gradually and settle into a strong, sustainable effort.

2. Pacing Too Conservatively
This is not a tempo ride. The effort should feel uncomfortable by minute two and progressively demanding through minute six.

3. Inconsistent Bike Setup
Air bikes vary slightly between models. Use the same bike (Assault or Echo) each time you retest for accurate comparisons.

4. Ignoring Power Fade
A drop greater than 8–10% from your early-minute average usually indicates poor pacing. The goal is controlled intensity, not early burnout.

5. Testing Without Recovery
Do not test after a hard training session. Treat this like a performance assessment — show up fresh.

Your 6-minute average watts (P6) represent your maximal aerobic power — the highest output your cardiovascular system can sustain before fatigue forces you to slow down.

In simple terms, P6 reflects:

• How much oxygen your body can use under stress

• How much power your heart can deliver to working muscles

• How long you can sustain high output before breakdown

This number becomes your conditioning standard.

Not calories.
Not guesswork.
Watts.

From this single test, we establish four training zones — each targeting a specific physiological adaptation.

How the Zones Work

Zone 1 – Recovery

Low intensity. Used between intervals to clear fatigue and reset the system.

Zone 2 – Aerobic Base

Builds your engine. Improves stroke volume, mitochondrial density, and long-duration work capacity.

Zone 3 – Lactate Threshold

Trains your ability to sustain high output under load. This is where durable fireground performance is built.

Zone 4 – VO₂max

Raises your ceiling. Increases maximal oxygen uptake and repeat high-output capacity.

Each zone serves a purpose.
Train in the right zone → get the right adaptation.

Train randomly → get random results.

Your conditioning should be intentional.

Now that you know your P6 and training zones, here’s how to apply them.

Each session below uses the watt ranges generated from your calculator.

🟢 Zone 1 – Recovery Flush

Purpose: Clear fatigue between hard sessions

Workout:

• 15–20 minutes continuous

• Stay below your Zone 1 ceiling

• Nasal breathing only

This should feel almost too easy.

If heart rate isn’t dropping, you’re going too hard.

🔵 Zone 2 – Aerobic Base Builder

Purpose: Build your engine

Workout Option A:

• 30–45 minutes continuous

• Stay within your Zone 2 watt range

Workout Option B:

• 3 × 12 minutes in Zone 2

• 2 minutes Zone 1 between rounds

This builds:

• Stroke volume

• Mitochondrial density

• Long-duration work capacity

This will build your Aerobic Base and in the words of Louie Simmons, “The Wider the Base, The Taller the Peak'“.

🟡 Zone 3 – Threshold Intervals

Purpose: Sustain high output under fatigue

Workout Option A (Norwegian 4×4):

• 4 × 4 minutes

• Top half of Zone 3

• 3 minutes Zone 1 between rounds

Workout Option B:

• 3 × 8 minutes in Zone 3

• 3 minutes Zone 1 recovery

Hard but controlled.
You should be able to repeat all rounds without collapse.

🔴 Zone 4 – VO₂max Intervals

Purpose: Raise the ceiling

Workout Option A:

• 5 × 3 minutes

• Zone 4 watt range

• 3 minutes Zone 1 between rounds

Workout Option B:

• 8 × 2 minutes

• Upper Zone 4

• 2 minutes Zone 1 recovery

These should feel demanding and unsustainable without recovery.

If power drops more than 8–10%, adjust slightly downward.

Programming Guidance

• 1–2 Zone 2 sessions per week

• 1 Zone 3 session

• 1 Zone 4 session (optional depending on recovery)

• Zone 1 used between intervals or on off days

Train with intent and precision.
Each zone produces a specific adaptation.