This test is to be performed on a stationary trainer or relatively flat (no more than 2%-3%) course with no stops. For best results, focus on consistent maximal effort, not spikes in effort. You will use this number to establish your training Zones for power and HR. Take 95% of the average power and HR for the 20 minute effort to calculate your FTP and HR Threshold.
Strength routine of your choice. Focus on mobility, flexibility and dynamic movements. Feel free to add weights as you feel comfortable.
45 minutes of easy cross training. Swim, yoga, run. Low intensity
Ride rolling terrain at a moderate pace for 2 hours. Focus on keeping the intensity steady and manageable.
Ride in Zones 1/2 for 1:30.