This is a test of anaerobic fitness. The 40m cycle sprint test is part of the eTID Talent Identification Testing Program for sprint cycling, and their protocol is listed here. There are actually two tests, the standing start 40m speed test, and flying 40m speed test. See also the 2km cycling time trial which is part of the same protocol.

What Does the 40m Cycling Sprint Test Measure?

Test purpose: This test measures anaerobic fitness and leg muscle explosive power, as well as cycling speed. The standing start component assesses acceleration capability and initial power output, while the flying start measures maximum velocity when the athlete is already at speed. Together, these metrics provide a comprehensive picture of sprint cycling potential.

For track cyclists competing in events like the team sprint, match sprint, and keirin, the 40m sprint test directly relates to the physiological demands of competition. Elite track sprinters must generate enormous power outputs—research shows that world-class male sprinters produce 2000-2500+ watts during maximal efforts, equivalent to 20-27 watts per kilogram of body weight.

Equipment Required for the 40m Cycling Sprint Test

Equipment required: An appropriate 80 meter route (e.g., a velodrome, running track, parking lot or road), bicycle, stopwatch or timing gates, measuring tape, witches hats (or marking tape).

For optimal accuracy, electronic timing gates are recommended as they eliminate human reaction time error. However, manual timing with a stopwatch can provide useful results for training purposes when proper technique is used.

Pre-Test Procedures

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender. Record the test conditions, such as the weather, wind and track surface, particularly if testing is performed outside. Record details of the bike used, and set up the seat and handlebars to suit the athlete. See more details of pre-test procedures.

Sprint Cyclist

Test Procedure

Procedure: Mark out an 80m distance and place witches hats/marking tape at 0m, 40m and 80m. Place two witches hats approximately 5m after the finish line (85m mark).

  • Standing start: The subject should start with their feet on the pedals, the front bike wheel at the 40m marker, with someone holding the subject and bike up. The subject is to ride as fast as possible to the final witches hat (approx. 45m). The subject starts after the command "one, two, three, go!" with the tester also starting stopwatch on the signal 'go'. The tester stops the stopwatch when the subject's front wheel crosses the finish line.
  • Flying start: The subject is to use the first 40m as a lead, in an attempt to reach maximum speed for the final 40m. Timing is started when the subject crosses the start line (at the 40m mark) and stopped when the subject crosses the finish line (80m).

Scoring and Results Interpretation

Scoring: The fastest time for both the standing start and flying start should be recorded to the nearest hundredth of a second. Use our calculator above to convert your times into speed measurements and performance ratings.

40m Cycling Sprint Performance Standards

Rating Standing Start Flying Start Max Speed
Elite < 4.5s < 3.0s > 48 km/h
Excellent 4.5 - 5.2s 3.0 - 3.5s 41-48 km/h
Good 5.2 - 6.0s 3.5 - 4.0s 36-41 km/h
Average 6.0 - 7.0s 4.0 - 5.0s 29-36 km/h
Developing > 7.0s > 5.0s < 29 km/h

Advantages and Disadvantages

Advantages: This test is a very cheap and simple test to perform. It can be conducted with minimal equipment and provides valuable data about anaerobic cycling performance. The dual-test format (standing and flying) allows assessment of both acceleration and maximum velocity capabilities.

Disadvantages: Performance on this test can be affected greatly by motivation. External factors such as wind, surface conditions, and bicycle setup can also influence results. Manual timing introduces measurement error, so electronic timing gates are preferred for accurate talent identification.

Comments: The subject should be instructed to ride right through to the witches hats to ensure they don't decelerate before they reach the finish line and therefore increase their total time. Multiple trials should be performed with adequate recovery between efforts.

Sport-Specific Applications

Track Cycling

The 40m sprint test directly relates to the physiological demands of track sprint events. In the team sprint, cyclists must produce maximal power for 1-2 laps (250-500m), making explosive acceleration crucial. Elite team sprint athletes like Jason Kenny and Kristina Vogel demonstrate exceptional 40m sprint capabilities as part of their training assessment.

BMX Racing

BMX racers benefit from similar explosive power characteristics. The standing start component particularly relates to gate start performance in BMX, where acceleration in the first few meters often determines race outcomes.

Road Cycling Sprint Specialists

While road sprinters face different demands (racing after hours of riding), the 40m sprint test can help identify raw sprint potential. However, road sprinters should also focus on sustained power capabilities over 15-30 seconds.

How to Improve Your 40m Cycling Sprint Time

Pro Tip: According to sports science expert Robert Wood, founder of Topend Sports, optimal sprint improvement requires a combination of maximal strength training, explosive power development, and sport-specific sprint practice. Testing every 4-6 weeks during preparation phases helps track progress and adjust training.

Training Recommendations by Performance Level

For Developing Athletes (Flying > 5.0s):

  • Focus on basic leg strength with squats, leg press, and lunges
  • Practice sprint technique and pedaling mechanics
  • Build aerobic base to support recovery between sprint efforts
  • Perform 2-3 sprint sessions per week with full recovery

For Average Athletes (Flying 4.0-5.0s):

  • Add plyometric exercises: box jumps, depth jumps, single-leg hops
  • Include resistance sprints using slight inclines or gear selection
  • Practice standing starts with focus on first pedal stroke power
  • Monitor and optimize cadence for peak power output

For Good to Excellent Athletes (Flying 3.0-4.0s):

  • Implement periodized strength training with heavy loads (85-95% 1RM)
  • Use power meters to track and optimize sprint power output
  • Practice race-specific scenarios and tactical situations
  • Focus on rate of force development and explosive strength

For Elite Athletes (Flying < 3.0s):

  • Fine-tune technique and equipment setup for marginal gains
  • Use altitude training or ergogenic aids as appropriate
  • Work with sports scientists on biomechanical optimization
  • Focus on maintaining peak performance through competition phase

Frequently Asked Questions

What is a good 40m cycling sprint time?

For elite track cyclists, a flying 40m sprint time under 3.0 seconds is considered excellent, while standing start times under 4.5 seconds indicate high-level anaerobic power. Recreational cyclists typically achieve 4.0-5.0 seconds for flying starts and 5.5-7.0 seconds for standing starts. Times vary based on experience, equipment, and testing conditions.

What is the difference between standing start and flying start?

Standing start measures acceleration from a stationary position, testing explosive power and initial speed development. Flying start measures maximum velocity as the cyclist is already at speed when timing begins. The difference between these two times indicates your acceleration efficiency—elite sprinters show smaller differences as they accelerate more quickly to near-maximum speed.

How accurate is this calculator's power estimation?

The power estimation provides a rough approximation based on speed, acceleration, and body weight. For accurate power measurements, a calibrated power meter or cycle ergometer is required. The estimates are useful for general comparison but should not be used for precise training prescription. Elite track sprinters achieve 20-27 W/kg during maximal sprints.

How often should I perform this test?

For optimal progress tracking, perform the 40m sprint test every 4-6 weeks during preparation phases. Testing more frequently can lead to overtraining, while less frequent testing may miss important changes in performance. Always ensure adequate recovery before testing, and standardize conditions (time of day, warm-up, equipment) for valid comparisons.

Can I perform this test on any bicycle?

While the test can be performed on any bicycle, results will vary based on equipment. Track bikes with fixed gears provide the most consistent results for sprint assessment. If using a road bike, ensure consistent gear selection between tests. The bicycle setup (seat height, handlebar position) should be optimized for the athlete and kept consistent across testing sessions.

What warm-up should I do before the test?

Perform 10-15 minutes of progressive cycling, starting at low intensity and building to moderate effort. Include 2-3 practice sprints at increasing intensities (50%, 75%, 90% effort) with full recovery between each. The total warm-up should take 20-25 minutes. Ensure you feel ready to produce maximal effort before beginning the timed attempts.

Is this test part of any official talent identification program?

Yes, the 40m cycling sprint test is part of the Australian Institute of Sport's eTID (electronic Talent Identification and Development) program for sprint cycling. It's used alongside the 2km time trial to identify talented athletes with potential for track cycling events. Similar protocols are used by cycling federations worldwide for talent identification and development.

References

  1. Gardner, A.S., Martin, J.C., Martin, D.T., Barras, M., & Jenkins, D.G. (2007). "Maximal torque- and power-pedaling rate relationships for elite sprint cyclists in laboratory and field tests." European Journal of Applied Physiology, 101(3), 287-292.
  2. Craig, N.P., & Norton, K.I. (2001). "Characteristics of track cycling." Sports Medicine, 31(7), 457-468.
  3. Martin, J.C., Davidson, C.J., & Pardyjak, E.R. (2007). "Understanding sprint-cycling performance: the integration of muscle power, resistance, and modeling." International Journal of Sports Physiology and Performance, 2(1), 5-21.
  4. Dorel, S., Hautier, C.A., Rambaud, O., Rouffet, D., Van Praagh, E., Lacour, J.R., & Bourdin, M. (2005). "Torque and power-velocity relationships in cycling: relevance to track sprint performance in world-class cyclists." International Journal of Sports Medicine, 26(9), 739-746.
  5. Australian Institute of Sport. (2020). "eTID Talent Identification Program: Sprint Cycling Testing Protocols." AIS Technical Report.
  6. UCI World Cycling Centre. (2023). "Track Sprinting: Power Requirements and Training Guidelines." UCI Technical Bulletin.
  7. Bertucci, W., Taiar, R., & Grappe, F. (2005). "Differences between sprint tests under laboratory and actual cycling conditions." Journal of Sports Medicine and Physical Fitness, 45(3), 277-283.

The Test in Action

  • The 40m cycle sprint test is part of the eTID Talent Identification Testing Program for sprint cycling
  • Results can help identify potential for team sprint, match sprint, keirin, and BMX racing
  • Regular testing allows tracking of training adaptations and performance progression

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