What is the Wingate Test (Anaerobic Power Assessment Guide)

Published: Cardio & Conditioning Guide

What is the Wingate Test?

The Wingate Anaerobic Test (WAnT) is a 30-second all-out cycling test that measures anaerobic power and capacity. It's the gold standard laboratory assessment for determining peak power output, mean power, and fatigue resistance in athletes.

Why This Matters for Athletes

For athletes in explosive sports—sprinting, team sports, combat sports, and cycling—understanding your anaerobic capacity is crucial for optimizing training and performance. The Wingate test provides objective data that answers critical questions: Can you generate explosive power at the start of a sprint? Can you sustain high power output for 30 seconds? How quickly do you fatigue under maximal effort?

These metrics directly translate to real-world performance. A soccer player with high peak power but poor mean power might excel at short bursts but struggle with repeated sprints. A track cyclist with low fatigue index can maintain power throughout a 500m event. Understanding your anaerobic vs aerobic profile allows you to target specific weaknesses—whether you need more power training, capacity work, or fatigue resistance development.

Wingate Test Protocol:

  • Duration: 30 seconds all-out effort
  • Equipment: Stationary cycle ergometer with fixed resistance
  • Resistance: 0.075 kg per kg body weight (7.5% of body mass)
  • Effort: Maximum sprint from start to finish
  • Measurements: Peak power, mean power, fatigue index

Developed in the 1970s at the Wingate Institute in Israel, this test remains the most widely used anaerobic assessment in sports science and has been validated across thousands of studies. Research from institutions including the American College of Sports Medicine, the National Strength and Conditioning Association, and sports science departments at major universities worldwide has established the Wingate test as the definitive measure of anaerobic performance.

What the Wingate Test Measures

1. Peak Anaerobic Power (Peak Power)

Highest power output achieved during the test (usually first 5 seconds)

  • Measured in watts (W) or watts per kilogram (W/kg)
  • Represents maximal explosive power capacity
  • Reflects phosphagen system (ATP-CP) performance
  • Typical values:
    • Untrained males: 8-10 W/kg
    • Trained males: 11-13 W/kg
    • Elite sprint athletes: 14-16+ W/kg

2. Mean Anaerobic Power (Mean Power)

Average power output across entire 30 seconds

  • Indicates anaerobic capacity (ability to sustain high power)
  • Reflects glycolytic system efficiency
  • Better predictor of repeated sprint ability than peak power
  • Typical values:
    • Untrained males: 6-7 W/kg
    • Trained males: 8-10 W/kg
    • Elite athletes: 10-12+ W/kg

3. Fatigue Index

Rate of power decline during the 30 seconds

Formula: [(Peak Power - Lowest Power) / Peak Power] × 100

  • Low fatigue index (30-40%): Good anaerobic endurance, can sustain power
  • Moderate (40-50%): Average fatigue resistance
  • High (50-60%+): Fast fatigue, high peak power but can't sustain it

Why These Metrics Matter

Peak power predicts performance in explosive activities (jumping, sprinting start). Mean power better predicts 200-400m sprint performance and repeated sprint ability. Fatigue index reveals whether you're a "power" athlete (high peak, high fatigue) or "capacity" athlete (moderate peak, low fatigue). Understanding your profile helps target specific training adaptations.

How to Perform the Wingate Test

Equipment Needed

  • Mechanically-braked cycle ergometer (Monark or similar)
  • Scale to weigh participant
  • Timer (30 seconds)
  • Optional: Power meter for watts measurement, heart rate monitor

Step-by-Step Protocol

1. Warm-Up (5-10 minutes):

  • 5 minutes easy cycling at low resistance
  • 2-3 short sprint efforts (5 seconds each) building to ~80-90%
  • 2-3 minutes easy spinning

2. Set Resistance:

  • Calculate: Body weight (kg) × 0.075 = resistance (kg)
  • Example: 80 kg person = 6.0 kg resistance
  • Women may use 0.065 kg/kg for slightly lower resistance

3. Test Execution:

  • Start pedaling at high cadence (>100 RPM) with no resistance
  • On "Go" signal, resistance is applied instantly
  • Sprint as hard as possible for 30 seconds
  • Remain seated throughout the test
  • Maximal effort from start to finish—don't pace yourself

4. Data Collection:

  • Record power output every 5 seconds (or continuous if using power meter)
  • Note highest power (peak power) and when it occurred
  • Calculate mean power across 30 seconds
  • Calculate fatigue index

5. Cool-Down (5-10 minutes):

  • Easy pedaling with minimal resistance
  • Allow heart rate and breathing to normalize
  • Stretching for worked muscles

Warning: Extremely Demanding Test

The Wingate test is one of the most physically demanding assessments in sports science. It induces severe lactate accumulation, muscle burn, and cardiovascular stress. Not recommended for beginners, those with cardiovascular issues, or anyone with untreated hypertension. Consult a physician before attempting if you have any health concerns.

Interpreting Your Wingate Results

Peak Power Benchmarks (W/kg)

Men:

  • Untrained: 8-10 W/kg
  • Recreationally active: 10-11 W/kg
  • Trained athletes: 11-13 W/kg
  • Elite (sprinters, track cyclists): 14-16+ W/kg

Women:

  • Untrained: 6-8 W/kg
  • Recreationally active: 8-9 W/kg
  • Trained athletes: 9-11 W/kg
  • Elite (sprinters, track cyclists): 11-13+ W/kg

Mean Power Benchmarks (W/kg)

Men:

  • Untrained: 6-7 W/kg
  • Trained: 8-10 W/kg
  • Elite: 10-12+ W/kg

Women:

  • Untrained: 5-6 W/kg
  • Trained: 6-8 W/kg
  • Elite: 8-10+ W/kg

Fatigue Index Interpretation

  • <35%: Excellent anaerobic endurance, can sustain high power
  • 35-45%: Good fatigue resistance
  • 45-55%: Average/moderate fatigue
  • >55%: High fatigue, indicates need for anaerobic capacity training

Who Uses the Wingate Test?

Sports Where Wingate is Highly Relevant

  • Track cycling: Sprint events (200m, 500m, keirin)
  • Sprint running: 100m, 200m, 400m athletes
  • Hockey: Repeated sprint demands
  • Soccer/basketball: Anaerobic capacity for multiple sprints
  • Combat sports: High-intensity bursts (boxing, MMA)
  • Team sports: Rugby, lacrosse, field hockey

Research and Clinical Applications

  • Sports science research on anaerobic training adaptations
  • Monitoring training effectiveness in power athletes
  • Talent identification for sprint/power sports
  • Clinical assessment of neuromuscular disorders

How to Improve Wingate Test Performance

Training for Peak Power

Focus: Phosphagen system and explosive power (similar principles to cluster sets for power development)

  • Maximal sprints: 6-10 sec all-out efforts, 3-5 min rest, 6-8 repeats
  • Resistance training: Heavy squats, deadlifts, power cleans (1-5 rep max)
  • Plyometrics: Box jumps, depth jumps, bounds
  • Overspeed training: Downhill sprints, assisted sprints
  • Frequency: 2-3 sessions per week

Training for Mean Power

Focus: Glycolytic system and anaerobic capacity

  • Longer intervals: 20-30 sec all-out, 2-4 min rest, 6-10 repeats (similar to HIIT protocols)
  • Repeated Wingate tests: 2-4× Wingate with 4-5 min recovery
  • High-resistance cycling: Heavy gear sprints for 30-60 seconds
  • Sport-specific drills: Repeated sprint training for team sports
  • Frequency: 2-3 sessions per week

Training to Reduce Fatigue Index

Focus: Lactate buffering and fatigue resistance

  • Lactate threshold intervals: 3-5 min at threshold, 2-3 min rest
  • Tempo work: 20-40 min sustained efforts at 80-85% max HR
  • Aerobic base: Zone 2 training improves recovery between sprints
  • Repeated sprint training: 10×15 sec all-out, 45 sec rest

Sample Wingate Improvement Program (8 weeks)

Monday: Peak power - 8×8 sec all-out sprints, 4 min rest

Tuesday: Aerobic base - 45 min Zone 2 cycling

Wednesday: Mean power - 6×30 sec Wingate efforts, 4 min rest

Thursday: Strength - Heavy squats, deadlifts, power cleans

Friday: Fatigue resistance - 10×20 sec hard, 60 sec easy

Saturday: Long Zone 2 - 60-90 min easy cycling

Retest Wingate every 4 weeks to track progress

Modified Wingate Tests

Running-Based Anaerobic Sprint Test (RAST)

Field test alternative to Wingate for athletes who want to measure power output in a running-specific context:

  • 6×35 meter sprints with 10 seconds rest between
  • Record time for each sprint
  • Calculate peak power, mean power, and fatigue index using formulas
  • More sport-specific for runners

Upper Body Wingate (Arm Crank)

  • 30-second all-out arm cranking
  • Useful for swimmers, rowers, combat athletes
  • Lower resistance: 0.04-0.05 kg per kg body weight

How FitnessRec Tracks Wingate Performance

The Wingate test provides crucial anaerobic performance data. FitnessRec helps you track Wingate results and optimize anaerobic training:

Wingate Test Logging

Record and track Wingate assessments:

  • Log peak power, mean power, and fatigue index from each test
  • Track power output at 5-second intervals throughout test
  • Monitor which phase of test shows improvement (start, middle, or end)
  • Compare results every 4-8 weeks to verify training effectiveness

Anaerobic Training Programs

Follow programs designed to improve Wingate metrics:

  • Pre-built sprint interval programs targeting peak power
  • Repeated sprint training for mean power development
  • Lactate threshold work to reduce fatigue index
  • Progressive overload to steadily improve anaerobic capacity

Performance Analytics

Visualize anaerobic improvements over time:

  • Chart peak power trends over months of training
  • Compare mean power improvements across test dates
  • Track fatigue index reduction (lower = better endurance)
  • Identify training phases that produced best results

Sprint Workout Tracking

Log sprint training sessions between Wingate tests:

  • Track sprint distances, times, and recovery periods
  • Monitor weekly anaerobic training volume
  • Ensure adequate recovery between high-intensity sessions
  • Correlate sprint training volume with Wingate improvements

Pro Tip: Retest Every 4-6 Weeks

Use FitnessRec to schedule regular Wingate retests every 4-6 weeks. Anaerobic capacity can improve 10-20% within 8 weeks of targeted training. Track all three metrics (peak power, mean power, fatigue index) to identify which aspect is improving and which needs more focus. If peak power increases but fatigue index stays high, add more capacity work. If mean power plateaus, increase sprint training volume.

Common Questions

Is the Wingate test dangerous?

The Wingate test is safe for healthy, trained individuals but is extremely demanding. It creates severe lactate accumulation and cardiovascular stress. Not recommended for beginners, those with heart conditions, or anyone with metabolic disorders. Always get medical clearance first.

Can I do the Wingate test at home?

You need a mechanically-braked cycle ergometer (like Monark) for a true Wingate test. Standard exercise bikes or spin bikes can't provide the fixed resistance needed. However, you can do modified 30-second all-out tests on any bike for relative comparisons over time.

How often should I do Wingate tests?

For training monitoring: every 4-6 weeks. More frequent testing doesn't allow enough time for adaptations. Less frequent means you can't adjust training effectively. The test itself is so demanding it requires 3-5 days recovery before returning to normal training.

What's a good Wingate score?

For recreational athletes: 10-11 W/kg peak power and 8-9 W/kg mean power is good. Elite sprint athletes achieve 14-16 W/kg peak and 10-12 W/kg mean. Compare yourself to sport-specific norms and track personal improvement rather than absolute standards.

How do I track Wingate test results in FitnessRec?

FitnessRec allows you to log custom fitness assessments including Wingate test results. Create a custom workout entry with your peak power (W/kg), mean power (W/kg), and fatigue index (%) as notes or custom metrics. Schedule retests every 4-6 weeks and track trends over time using the progress analytics dashboard. You can also log your anaerobic training sessions (sprint intervals, repeated Wingate protocols, HIIT workouts) to correlate training volume with performance improvements. The app's workout notes feature lets you record detailed test conditions, resistance used, and subjective difficulty ratings for each assessment.

The Wingate Anaerobic Test is the gold standard for measuring peak power, mean power, and fatigue resistance. This 30-second all-out cycling test provides crucial data for sprint and power athletes, helping identify strengths, weaknesses, and training focus areas. Use FitnessRec to log Wingate results, track improvements over time, and follow anaerobic training programs designed to maximize your explosive power and anaerobic capacity.