As amateur athletes, we live in a world of constant compromise.

Between work deadlines & family obligations, we often find ourselves cramming training sessions into whatever slivers of time we can find.

And while we diligently follow our training plans, it’s worth asking: are we always making the best choice?

This topic came into sharp focus during my recent conversation with John Wakefield, Coach at Bora Redbull.

John highlighted a critical concept: not all stress is created equal.

On any given day, the fatigue you bring into a session isn’t just training stress—it’s the cumulative load of everything life throws at you.

A tough day at work, a sleepless night, or even low-level background stress can impact your ability to complete a session effectively.

And here’s the kicker: if you’re not adapting positively to your training, you’re risking overtraining, stagnation, or worse—burnout.

So how can we, as amateur athletes, navigate this fine line between pushing hard enough to make gains and knowing when to back off?

Enter the sub-maximal fatigue test—a tool used by pros like Primož Roglič and the Bora team to stay on the right side of that balance.

It’s a simple, field-based test that determines your readiness to train.

What Is the Sub-Max Fatigue Test?
The test is a straightforward 3-minute effort designed to be performed at the start of your intended session. (More test details)

Here’s the full protocol:

Timing: Perform the test every 7–10 days, depending on your training schedule.

Warm-Up: Start your ride as normal with 5–10 minutes of easy spinning.

Test Effort: Ride for 3 minutes at a prescribed power, typically near your functional threshold power (FTP) or slightly above (100–110% of FTP).

Cool Down: After the 3-minute effort, return to your usual ride or recovery pace.

Questionnaire: Immediately after the effort, answer these key questions:

RPE (Rate of Perceived Exertion): How hard did the effort feel on a scale of 1–10?

Heart Rate Response: Did your heart rate rise as expected?

Mood and Wellness: Did you feel mentally fresh or fatigued?

Sleep Quality: How well did you sleep the previous night?

Weight and Nutrition: Note any changes in weight or how you’ve been fueling.

This information helps you and your coach determine whether your body is adapting well or if fatigue is starting to accumulate.

Why This Matters for Everyday Athletes
Wakefield pointed out that while this test is standard among top riders, it’s a game-changer for amateurs too.

We don’t have the luxury of endless recovery time. When training is squeezed between life’s demands, every session needs to count.

What’s refreshing about the sub-max fatigue test is its practicality.

You don’t need expensive equipment or hours of free time.

“Train Smarter, Not Just Harder”
Ultimately, this is about training with purpose.

As John said, “The goal of a session is to get faster, not just to tick a box.”

With the sub-max fatigue test, you’re no longer guessing whether today is a day to push through or to pull back.

This approach isn’t just for the pros—it’s for anyone who wants to make their limited training time as effective as possible.

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