5 minutes 90rpm Smooth pedalling 2 minutes 95rpm Smooth pedalling 2 minutes 100rpm Smooth pedalling 2 minutes 105rpm Smooth pedalling 1 minute 30 sec 110rpm Smooth pedalling 30 seconds 120-130rpm Maintain form 2 minutes 90rpm Relax and recover 6 seconds 150rpm+ Max rev out, easy gear,  pedal to maximum 1 minute 90rpm Smooth pedalling 6 seconds 150rpm+ Max rev out, easy gear, pedal to maximum 1 minute 90rpm Smooth pedalling 6 seconds 150rpm+ Max rev out, easy gear, pedal to maximum 2 minutes 42 sec 90rpm Relax and recover

- Ride as hard as you can for 30 mins without dipping in performance.

- After the first 10 mins, start your computer. This will record your average heart rate for the remaining 20 mins.

- Aim for a cadence of 90-100 rpm throughout the test. This is important as it will ensure the test result is relevant the next time you complete it.

- Stop the computer at the end of the 20 minute block. Make a note of your average heart rate during this time.

Gradually reduce your pedalling cadence and heart rate. You've worked very hard here so take on fluids and allow your muscles to relax.

Spend 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually.

After your warm up complete the following. Maximum efforts should be 100% and recovery efforts should be around 80% maximum. 

- 10 seconds Maximum effort 

- 10 seconds Active Recovery 

- 20 seconds Maximum effort 

- 20 seconds Active Recovery 

- 30 seconds Maximum effort 

- 30 seconds Active Recovery 

- 40 seconds Maximum effort 

- 40 seconds Active Recovery 

- 50 seconds Maximum effort 

- 50 seconds Active Recovery 

- 40 seconds Maximum effort 

- 40 seconds Active Recovery 

- 30 seconds Maximum effort 

- 30 seconds Active Recovery 

- 20 seconds Maximum effort 

- 20 seconds Active Recovery 

- 10 seconds Maximum effort 

- 10 seconds Active Recovery

- 3 mins easy spinning recovery. 

Repeat 3 times.

Gradually decrease you pedalling rpm to around 50-60rpm. Don't put force through your legs now, keep them relaxed and ensure your heart rate gradually reduces. Reflect on how you felt during the ride and take on any drink as required.

Spend 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually.