How do you know if you're training properly and making progress? Kerttu Pylvänäinen decided to find out with a KIHU Sports Lab fitness test. Despite her nervousness, she jumped on the bike - but what did the test reveal, and how do the results affect her training?
For many fitness lovers, it's common to either train too hard or too lightly – I’ve done both in my life. I’ve always exercised to some extent, but about three years ago, I started training more regularly and with clear goals. Now that I'm in my 40s and my children are older, I finally have the time and energy to invest in my own fitness and well-being. My biggest challenge has been finding the right balance between pushing myself hard enough to improve and recovering properly.
Appetite comes with eating, and the same goes for training. I’m just an average fitness enthusiast without a competitive sports background. These days, I work out for 5 to 7 hours a week. My weekly schedule includes three CrossFit sessions (two strength workouts and one high-intensity session) and three lighter endurance-building workouts. My training is based on heart rate zones, but until now, I had never had them personally tested.
The nerves of the first fitness test
When I heard about the opportunity to participate in the KIHU Sports Lab fitness test, I was immediately excited. My first misconception was that these tests were only for elite athletes. However, I quickly realised that as a regular exerciser, I could also benefit from test results that would help me train more effectively towards my goals.
By the time I arrived at KIHU Sports Lab, my heart rate was already elevated, partly from nerves. The test would measure maximum oxygen uptake (VO₂ max) using a cycling test with increasing resistance and intensity every three minutes. Meanwhile, my heart rate would be recorded, and blood samples would be taken to measure lactate levels. The test would continue until exhaustion, pedalling as long as I could.
Before starting, I was weighed, as weight and age are crucial for calculating the results. Regular workout clothes were sufficient, but cycling shoes and padded shorts added extra comfort. A water bottle with an easy-to-use cap was also recommended. The tester provided a heart rate monitor, adjusted the bike to my size, and I attached my old spinning shoes.
The first blood sample is taken after the warm-up.
Step by step through the test
I started with a light warm-up, with rock music playing in the background to set the mood. I had taken a couple of rest days beforehand, hoping to perform at my best. The tester made the experience comfortable and explained everything clearly. I had to maintain a pedalling speed above 60 RPM, with the recommended pace being 70–80. As resistance increased, the bike rolled more smoothly, but if my cadence dropped below 60, the test would end.
At the end of the warm-up, the first blood sample was taken from my fingertip while I continued cycling, without stopping at any point. The blood test felt like just a tiny pinch. Then, the first workload was added, and I was off!
The first 15 minutes went smoothly, but then things started to get difficult. At around 17–18 minutes, my legs felt heavy. As lactate built up and resistance increased, it became more difficult to maintain speed. The tester encouraged me and helped me to get a little extra motivation. At 19 minutes, my heart rate exceeded 190 BPM, and my muscles were burning. On my last effort I got up to pedal, but after that I couldn't maintain a fast enough pace sitting down. I managed to push to the 20-minute mark.
Then, my speed dropped below 60 RPM – and that was it. Out of breath, I stepped off the bike. My thighs felt like logs. The tester told me my maximum heart rate had reached 196 BPM, and I realised I had truly given it my all. The fitness test was tough, but only for those last few moments. I never felt nauseous, and afterward, I wished I had been able to push myself mentally a bit further. The physical limit came surprisingly quickly.
Once my heart rate had levelled off, I hopped back on the bike for a light cool down. At that point, I felt like I should have lasted a bit longer! My lungs still had capacity, but my legs had simply run out of strength. No point in overthinking it now.
Results and how to use them
Two days later, I received my test results via email. It turned out that I ranked in fitness level 5/7, meaning I have good endurance compared to other women my age. My first thought: That wasn’t so bad after all! My second thought: Wouldn’t it be nice to reach level 6/7 next year? The results gave me a great boost in motivation!
The report outlined my heart rate zones, including my aerobic and anaerobic thresholds and VO₂ max. Based on this data, my coach and I immediately adjusted my heart rate zones for training. The biggest change came in my endurance zone—now I know I can push my easy workouts up to a heart rate of 148 BPM. I also learned that I need to continue developing both my endurance and speed endurance, while maximum effort training is already my strongest area.
In addition to the numbers, the report also included detailed written feedback and specific training tips.
Why take the test as a "regular" fitness enthusiast? think that if I’m going to train anyway, why not do it optimally? Now I know my personal heart rate limits, and I can reliably track my progress in the future. This isn’t something I take too seriously—I still don’t have any competitions or external goals in mind. The best part is simply having my own fitness journey as an adult, something that gives me energy for daily life. My motto is: Well-being isn’t always a choice, but if it is, you’re lucky.
Text: Kerttu Pylvänäinen
With code MAALISTT25 you get 25% discount on a single level test. Valid until 31.3.
Read more about the test (in Finnish).
