The goal of this workout is to determine your maximal 20 minute power. This is used to help develop your Power Duration Curve, to help with accurate power estimation as well as guide trainning and view progression over time.
This has an extended warmup period, with the actual test starting 30 minutes into the ride.
This test should not be done in ERG mode. Rather, for the warmup period, just try to follow along (shifting gears and adjusting cadence), to try to match the overall target intensities. Do not over-work the warmup. You should feel read to do the test at 30 minutes, but not fatigued. If we haven't tested for a while or are just estimating your power at this point, dial back any segments feel overly challenging or fatiguing.
The one single two minute section at 105% of FTP around around 21 minutes into the warmup should give you a reasonable starting point on gearing for the actual test. See what feels comfortable in terms of cadence, so you can start at this point during the 20 minute test.
Again, at 30 minutes, you'll start the maximal 20 minute power test. The targeted intensity shown on the workout may be quite a bit off from your capabilities. There is a lot of variation between people, and this is somewhat of a "typical" intensity based on your estimated current FTP. That said, do NOT let this limit your output... do what you can do for 20 minutes. Likewise, don't get frustrated if you feel like it's too much and need to back down, as for some this will be too aggressive of a goal. You can start at the target range for the five minute, and then adjust each 5 minute segment (or so) after that to maximize your power output. This should all be completed in the sitting position. You can vary the cadence during the test in any way that maximizes your output
After completing the test, just spin easy for the remaining time... you can spin lower than the suggested intensities... it's about recovery after that point.
Keep in mind this isn't a pass / fail, just an assessment of where you are today.
- If you have a wheel-on trainer, make sure you have your tire aired up to the usual level. Typically this would around 100 to 120 PSI. It is important to use the SAME pressure for all test and all trainer rides, to have accurate power levels. Make sure your tire isn't slipping on the trainer. Hold the flywheel and make sure you can't pull upon the tire and make it slip against the spindle. With higher power outputs (during the test), there is more chance of slipping. Cleaning your tire with rubbing alcohol (and letting it dry) helps ensure it doesn't slip.
- On the trainer, make sure you have at least one fan to keep you cool while doing this test. Two fans is better, as you will get hot.
- The test is ONLY the 20 minutes that start 30 minutes into the ride. That is the part you want to hit really hard. Pace yourself... this is a 20 minute test... don't use up everything in the first 5 minutes. Don't drop the hammer in the first minute or two... or the suck factor will be much higher a few minutes later. Reassess where you are every 5 minutes and adjust accordingly. Since this is your maximum effort for 20 minutes... it will feel really uncomfortable. The goal is to ride as consistently as possible over the 20 minutes. It's not unusual for the first 5 minutes and the last 5 minutes to be have the most power output, but don't let your power sag significantly in the middle.
- You should be somewhere between 80 and 105 cadence in this ride to maximize your power. You may shift a bit during the ride depending on how you feel. Lower cadences work the legs harder and higher cadences the cardio. It's okay to go higher and lower and alternate the pressure on legs or cardio... as long as you continue to put out as much sustainable power as possible. I often see athletes drop to a lower cadence and hammer it for the last few minutes... that's fine... use up what you have left. ;)
Sweet spot intervals with brief recoveries, with the purpose of building power.
Vary your cadences for added challenge, between 60 and 100.
Primary focus is building general endurance.
This workout is based on HR. Note that HR does not respond quickly to changes in effort/power, so short (e.g. <3m) efforts are more likely better based on feel (RPE targets included where appropriate).
As a whole, try to get your HR values around the center of the targeted range, to maximize the benefit of this workout. As noted above, with changes in effort / intensity, HR values may lag for a minute or more so don't feel the need to "force" HR up faster (or slower), just let it build or decay down normally. It is also typical to have fluctations within the ride. HR will naturally go up when climbing, surges, etc. and will drop as you go down hills, stop, etc. Don't feel the need to micromanage HR into the targeted zone all the time when doing general endurance work... just try to keep the average / typical HR within the zone for the specified duration the best you can.
See T2M Strength Set 1 located here:
Sweet spot intervals with minimal recoveries.
If your knees are okay with lower cadence efforts, maximize the benefit of this workout by doing the 1st, 3rd, and 5th of these at 60 rpm, and the 2nd and 4th at 95 rpm. The low rpm efforts add more focus on the legs, while the higher rpm efforts put more focus on the CV system. Varying outside your normal cadence comfort zone increases cadence flexibilty over time.
See T2M Strength Set 1 located here:
Tempo intervals, to build stamina and fat oxidation.
If your knees will handle lower cadence work, try to do three intervals at 10 rpm below normal cadence, one at 10 rpm higher than normal cadence, and one at your normal/comfortable cadence.