optional todays training ....preare legs for a great week
This training session is to prepare for saturdays FTP-Test. It includes mostly easy parts with some short efforts to get your body ready for the hard session on Saturday.
IF you don't know your FTP or FTHR from a previous test, do 20 minutes very easy, 15 minutes so that you can still hold an conversation, followed by the 2 minute interval where you can just finish short sentences. Then cool down gradual and very easy again.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
20 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
5 mins in Z3
5 mins in Z2
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
20 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This is an easy recovery session, to loosen your muscles after yesterdays demanding test. Please make sure that you are not going harder as indicated.