Get in 25 minutes in your warm up before starting the test. During warm up, get in 1 x 5 min all out Time Trial effort after 15minutes of your warm-up and spin easy until you get in the full 25 minutes. It's important that in each month in which you test, your warm-up is the same. Do this test somewhere that you can come back and re-test each month.

On a loop, or out and back, on the flats or rolling hills (so you get the wind in all directions), give me your best 20 minute effort. Don't start too hard, build up in the first 1-2 minutes and then get right to your edge and get into the fastest and most powerful rhythm you can maintain, and explode in the last minute, right at the finish. Be sure to get in an easy 20 min cool down to recover.

Lactate Threshold Test for Power for Advanced Athletes

Get in 40 minutes in your warm up before starting the test. During warm up, get in 1 x 5 min all out Time Trial effort after 20 minutes of your warm-up and spin easy for 5 minutes. Then do (2) x 1 minute as hard as you can go with 2 minutes rest between each. Then just ride at a steady endurance pace until you get in the full 45 minutes. It's important that in each month in which you test, your warm-up is the same. Do this test somewhere that you can come back and re-test each month.

On a loop, or out and back, on the flats or rolling hills (so you get the wind in all directions), give me your best 20 minute effort. Don't start too hard, build up in the first 1-2 minutes and then get right to your edge and get into the fastest and most powerful rhythm you can maintain, and explode in the last minute, right at the finish. Be sure to get in an easy 20 min cool down to recover.