Wingate Test: Scores, Interpretation, and Performance Improvement

What is a good Wingate test score?

A "good" Wingate test score is highly relative, depending significantly on an individual's age, sex, training status, and specific athletic discipline. While absolute power outputs provide a raw measure, relative power (watts per kilogram of body mass) offers a more meaningful comparison across individuals and serves as a key indicator of anaerobic capacity and power.

Understanding the Wingate Anaerobic Test (WAnT)

The Wingate Anaerobic Test (WAnT) is a maximal effort, supra-maximal anaerobic exercise test performed on a cycle ergometer, designed to measure peak anaerobic power and capacity. Developed at the Wingate Institute in Israel, it has become a gold standard for assessing an individual's ability to produce high-intensity, short-duration power.

How the Test is Performed: The test typically involves a 30-second all-out sprint against a predetermined resistance (often calculated as 0.075-0.100 kg per kg of body mass, or 7.5-10% of body weight for cycle ergometers) after a thorough warm-up. The subject pedals as fast as possible, and the ergometer records power output over the 30-second duration.

Key Metrics Measured: The WAnT provides several crucial metrics that offer insight into anaerobic performance:

• Peak Power (PP): The highest power output achieved during any 5-second interval of the test. It reflects the immediate phosphocreatine (ATP-PCr) energy system's capacity and neuromuscular power. Measured in Watts (W) or Watts per kilogram (W/kg) of body mass.
• Mean Power (MP) or Average Power: The average power output maintained over the entire 30-second duration. This metric represents the overall capacity of both the ATP-PCr and anaerobic glycolysis energy systems. Measured in W or W/kg.
• Fatigue Index (FI) or Power Drop: The percentage decrease in power output from the peak power to the lowest power output (often the last 5 seconds). It indicates an individual's ability to maintain power and is a measure of anaerobic endurance or resistance to fatigue. Calculated as: [(Peak Power - Minimum Power) / Peak Power] x 100%.

Interpreting Wingate Test Scores: What's "Good"?

There is no universal "good" Wingate score because performance is influenced by numerous factors. A score that is excellent for an untrained individual might be considered average for an elite power athlete.

Factors Influencing Scores:

• Age: Anaerobic power generally peaks in early adulthood (20-30s) and declines with age.
• Sex: Males typically exhibit higher absolute peak and mean power outputs due to greater muscle mass, but relative power (W/kg) differences can be less pronounced.
• Training Status: Highly trained athletes, especially those in power-based sports, will naturally have superior scores compared to sedentary individuals or endurance athletes.
• Sport Specificity: Athletes in sports requiring explosive, short bursts of power (e.g., sprinters, powerlifters, team sports players) will generally score higher than endurance athletes (e.g., marathon runners).
• Body Composition: While absolute power correlates with muscle mass, relative power (W/kg) normalizes for body size, making it a more accurate reflection of anaerobic capacity per unit of mass.

Relative vs. Absolute Power: For meaningful comparison, relative power (W/kg) is often more valuable than absolute power (W). It accounts for body size, allowing for a more equitable assessment of an individual's anaerobic capacity irrespective of their weight.

Benchmarking Wingate Test Scores

While exact benchmarks vary widely based on the specific population studied, the following provides general ranges and examples for different groups. These are guidelines and should be interpreted within the context of individual goals and characteristics.

General Norms for Relative Peak Power (W/kg):

• Untrained/Sedentary Adults: 7.0 - 9.0 W/kg
• Recreationally Active Adults: 9.0 - 11.0 W/kg
• Trained Endurance Athletes: 10.0 - 12.0 W/kg (often slightly lower than power athletes, but still good)
• Trained Power/Team Sport Athletes: 11.0 - 15.0+ W/kg (e.g., sprinters, cyclists, rugby players, basketball players)
• Elite Power Athletes: 15.0+ W/kg

General Norms for Relative Mean Power (W/kg):

• Untrained/Sedentary Adults: 5.0 - 7.0 W/kg
• Recreationally Active Adults: 7.0 - 9.0 W/kg
• Trained Endurance Athletes: 8.0 - 10.0 W/kg
• Trained Power/Team Sport Athletes: 9.0 - 13.0+ W/kg
• Elite Power Athletes: 13.0+ W/kg

Interpreting Fatigue Index (FI):

• Lower FI (e.g., 30-40%): Indicates better anaerobic endurance, meaning the individual can maintain a high power output for longer during the 30-second test. This is often seen in endurance-power athletes.
• Higher FI (e.g., 50-60%+): Suggests excellent peak power but a rapid decline, indicative of a strong ATP-PCr system but perhaps a less developed glycolytic system or lower fatigue resistance. This can be common in pure power athletes (e.g., Olympic weightlifters) who prioritize maximal force over sustained output.

The Significance of Wingate Test Results

Understanding your Wingate test scores offers valuable insights for training and performance:

• Performance Prediction: High peak power is crucial for explosive movements, while high mean power and low fatigue index are beneficial for repeated high-intensity efforts.
• Training Program Design: Results can guide the focus of training. Low peak power might suggest a need for strength and power training (e.g., plyometrics, Olympic lifts), while a high fatigue index might indicate a need for anaerobic endurance training (e.g., repeated sprints, high-intensity interval training).
• Monitoring Progress: Retesting allows individuals and coaches to objectively track improvements in anaerobic capacity over time.
• Identifying Strengths and Weaknesses: The test helps pinpoint specific areas of anaerobic performance that may need development or can be leveraged as strengths.

Maximizing Your Wingate Performance

Improving your Wingate scores involves targeted training adaptations:

• Strength Training: Heavy resistance training (e.g., squats, deadlifts) builds muscle mass and improves neuromuscular efficiency, directly contributing to higher peak power.
• Power Training: Explosive exercises like plyometrics, Olympic lifts, and medicine ball throws enhance the rate of force development.
• Anaerobic Endurance Training: Repeated sprint efforts, high-intensity interval training (HIIT), and specific cycling intervals (e.g., 20-40 second maximal efforts) can improve mean power and reduce the fatigue index.
• Proper Nutrition and Recovery: Adequate fuel (especially carbohydrates for anaerobic work) and sufficient rest are critical for optimal performance and adaptation.
• Test Familiarity: Practice with the test protocol can improve technique and reduce anxiety, leading to better scores.

Limitations of the Wingate Test

While highly valuable, the Wingate test has some limitations:

• Specificity: It's a cycle-based test, which may not directly translate to sport-specific power for non-cyclists (e.g., runners, swimmers).
• Motivation: The maximal effort required means results are heavily dependent on the subject's motivation and willingness to push to their absolute limit.
• Equipment Access: Specialized cycle ergometers (e.g., Monark, Lode) are required, which may not be readily available outside of research or elite training facilities.

Conclusion

A "good" Wingate test score is not a fixed number but rather a reflection of an individual's anaerobic capabilities relative to their specific context. By understanding the metrics (Peak Power, Mean Power, Fatigue Index) and considering factors like age, sex, and training status, individuals can interpret their scores effectively. Utilizing relative power (W/kg) provides the most meaningful comparison, allowing for targeted training to enhance explosive power, sustained high-intensity output, and overall athletic performance. Regular testing and a science-based approach to training are key to improving and leveraging your anaerobic potential.