See details in graph.
Don't get stressed about these. Simply psyche yourself up to go hard. Nothing more than hard efforts, do you best and ignore any judgment of the outcome.
Mellow spin to loosen up legs. Primary goal is recovery, not training.
30-45min progressive warm-up (as if you were warming up for a short TT)
2 x 8min ON at "best effort" with 10min OFF at Z1-2
30mins at Z2
Threshold Power can be estimated by multiplying the best 8min Average Power by 90%. Compare this value to the value calculated in the upcoming 30min field test. These value may not be the same.
As you might expect, a larger anaerobic contribution is made in the shorter field test. The longer test may also be affected by a limitation of muscular endurance (not necessarily aerobic capacity). If there is a "big" difference between these numbers, it might be best to use the lower value until you have a little more training under your belt.
Deciding which value to use as your threshold is a matter of some debate (and yet another standard is to do a 60min field test and use your average power from that effort). Don't get distracted from the purpose of the field test, it is primarily to establish reasonable training zones, not establish an 100% accurate "best effort" for some arbitrary duration.
30min progressive warm-up (as if you were warming up for 10-20km TT)
30min best effort. The goal is the best steady output you can hold for the duration. Don't start out strong and then fade. Try to use a stretch of road with minimal interruptions. A gradual climb is good if you have one (3-5% steady grade).
Your average Heart Rate for the last 20mins is a good estimation of your Threshold Heart Rate.
To estimate your FTP for Power Zones:
1. Take your "best" 20min Average Power during the test and multiple by 95%.
2. Put this number in TrainingPeaks as your Threshold Power.
3. Use the Coggan formula for setting your zones.
Note: while 95% of your 20min Power "may" not accurately reflect the Average Power you could sustain for 60 minutes (FTP), this doesn't mean it is NOT a good number from which to calculate training zones. In my opinion, training zones calculated from this higher "threshold" value are better attuned to your limits.
Basic Zone 2 ride, a little longer to stimulate endurance. Ends with multiple max effort sprints.
These workouts develop your ability to process oxygen and push the limits of your aerobic capacity. These workouts are intense, but relatively short.
The goal is 10-15 mins of VO2max time. More is possible but may negatively affect subsequent workouts.