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.
Spin the legs out for half an hour. Pedal easy at 90rpm with little or no pressure on the pedals.
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).
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.
Spin the legs out for half an hour. Pedal easy at no particular cadence.
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.
Spin the legs out, recover for more hard efforts.
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).