Twelve Day Power Testing Plan

Average Weekly Training Hours 05:15
Training Load By Week
Average Weekly Training Hours 05:15
Training Load By Week

This is the Empirical Cycling testing protocol for establishing a mean maximal power curve. You will do a variety of efforts between 8 seconds and 30-60 minutes. This plan is optimal for use with WKO4 and Coggan iLevels.

Sample Day 1
0:30:00
Easy ride

Spin the legs out for half an hour. Pedal easy at 90rpm with little or no pressure on the pedals.

Sample Day 2
1:00:00
Easy openers

Mostly ride easy, but include 6x6 second seated sprints in a small gear (i.e. 39x21) and 20 minutes of endurance pace riding (z2 if you have established zones).

Sample Day 3
1:00:00
Sprint testing

WU: On a long, flat, open road, spin easy for 10 minutes. In your small ring and mid-cassette gear perform two seated sprints.

MS: 3x8 second sprints in small ring/middle gear, from about 10-15mph. 5 minute rests between sprints.

1x15 second sprint from 20+ mph and 90rpm. Rest 15 minutes.

Sample Day 4
0:30:00
Recovery ride

Spin the legs out for half an hour. Pedal easy at no particular cadence.

Sample Day 5
1:00:00
Anaerobic power testing

WU: 10 minutes easy spin. 1 minute "very hard" (high z5 if you have established power zones), 1 minute rest, 1 more minute very hard. 5 minutes rest.

MS: 1x30 second hill sprint. Do this on a 3-5% incline so you can maintain leg speed over 95rpm.

Rest 10 minutes.

1x1-2 minute hill, all out. This can be a steep hill.

Sample Day 6
0:30:00
Recovery ride

Spin the legs out, recover for more hard efforts.

Sample Day 7
1:00:00
VO2 max testing

WU: 10 minutes easy spin, plus 5 minutes of "moderately hard" (100% FTP if you have established zones), followed by 5 minutes of easy spinning.

MS: 1x4 minute all out. This can be done on a hill or flat ground. Pace this by starting a little harder than you think you should, then settling into a rhythm. Rest 20 minutes.

1x8 minute all out, also either on a hill or flat ground. Try to pace this evenly or progressively (power output rising steadily through the interval).