WARM UP:
-5 minutes @80 RPM, easy.
-4 minutes @90 RPM, easy-moderate.
-4 minutes @100+ RPM, moderate.
-4 minutes @comfy cadence, easy.
———
MAIN SET:
-3 x 90-second opener Intervals with 3 minutes easy riding after first two, then 5 minutes after last interval to recover before the test.
-Then, 20 minutes FULL GAS! Now, this does not mean start off too quickly and blow-up after 3 minutes. I suggest taking the first 5-10 minutes hard, but still maintainable. Then, at the 10 minute mark, if you can, turn the gas up, and really push it with 3 minutes to go!
-Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes!
-To make your life easier, use Zwift's native FTP Test (shorter) if you have a Zwift account.

*DO NOT USE ERG MODE IF DONE ON A SMART TRAINER*

———
COOL DOWN:
-7:30 minutes gradually reducing from Endurance zone to Active Recovery zone

WARM-UP:
-13 minutes warm up, progressing to Tempo.
-2 minutes easy.
------
MAIN SET:
-2x (5 minutes @93% FTP, 5 minutes @88% FTP @95+ RPM).
-3 minutes easy.
-4x (2.5 minutes @93% FTP, 2.5 minutes @88% FTP @95+ RPM).
------
COOL-DOWN:
-2 minutes easy

WARM-UP:
-15 minutes warm up, progressing to Tempo.
-3 minutes easy.
------
MAIN SET:
-4x (4:30 minutes @MAP (max aerobic power) @85-95 rpm, 5 minutes rest between)
------
COOL-DOWN:
-4 minutes easy

WARM-UP:
-13 minutes warm up, progressing to Tempo.
-2 minutes easy.
------
MAIN SET:
-2x (8 minutes @93% FTP, 2 minutes @88% FTP @95+ RPM).
-3 minutes easy.
-4x (2.5 minutes @93% FTP, 2.5 minutes @88% FTP @95+ RPM).
------
COOL-DOWN:
-2 minutes easy

WARM-UP:
-15 minutes warm up, progressing to Tempo.
-3 minutes easy.
------
MAIN SET:
-4x (4 minutes @MAP (max aerobic power) @85-95 rpm, with a 30 seconds FULL GAS kicker at the end. 5 minutes rest between)
------
COOL-DOWN:
-4 minutes easy

WARM UP:
-13 minutes gradually progressing from Active Recovery zone to Endurance zone.
-2 minutes easy
------
MAIN SET:
-3x (2 minutes @93% FTP with 1 minute @103% or 108% FTP). 1 minute easy between. Ideal cadence is 90-100 RPM here.
-4 minutes easy.
-3x (2 minutes @93% FTP with 1 minute @103% or 108% with the finale being @115% FTP!). 1 minute easy between. Ideal cadence is 90-100 RPM here.
------
COOL DOWN:
-4 minutes gradually reducing from Endurance zone to Active Recovery zone

WARM UP:
-10 minutes progressing from 25% to 50%.
------
MAIN SET 1:
-4x (Fast cadence efforts to facilitate flushing the legs, but not fatiguing them. Today is an active recovery day, NO HARD EFFORTS!).
------
COOL DOWN:
-2 minutes gradually reducing from 50% to 25%.