Kicking things off with some trials and error to see where you're at: interval durations are shortening through the sets but the intensity stays overall at the same spot. If you feel great after the first set, ramp things up for the second one.
Nothing hard here, this is a disguised short base endurance workout out.
5 x 6 mins intervals at a lower cadence to get a light burn, without a complete failure.This workout should reach a RPE of 5-6/10.
Use your judgment to keep a steady pace for the bulk of the workout (6-8/10). Feel free to switch things up by uping your cadence once in a while, or stand up regularly.
This workout is to spark things up for the upcoming test. The 4 sprints should be done progressively, the last one being the stronger. If you feel amazing by the end of it, leave it at that!
It is well understood that a proper FTP test would last for 60 minutes, but it's also widely agreed that a 20 mins test represents something very close to 95% of your official FTP.
Using your new zones, this is a long pyramid where intensity builds, while interval duration shortens. Fun one that shouldn't be underestimated.