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.
1.) 20 minute warm-up, which is just riding along at a moderate pace, about 65% of your max HR.
2.) Then do (3) fast pedaling efforts for 100rpm for one minute each with one minute between each.
3.) Then 3 minutes easy.
4.) Then Go for it - (1) 20 minute all out. Punch it and hold it! Make sure that you start at a high pace, but not so high that you die at the end. You should have a little in reserve to kick it to the finish line in the last minute. Use 95% of your 20 minute average power to calculate your FTP.
5.) Then 10 minutes easy.

Perform a low intensity 1 hour ride. This ride can be completed on either a road or mountain bike, and should be ridden on a relatively flat course.

Threshold test to establish heart rate training zones.
10 minutes easy warm up.
30 minute time trial at sustained max effort
20 minute cool down

Lunges: 3 sets of 8 per side.
Hamstring Curl: Using a stability ball or chair perform 3 sets of 8-10.
Squats: With light weight perform 3x8 reps
Burpee: 3x8
Plank: 3x30 sec.
Leg Raises: 3x8

Easy 15-20 min warm up Z1/2. Then 20 minutes in Z4 or RPE of 4-5. Finish with easy cool down.

Ride for 2 hours on gently rolling terrain. Stay below Z4 or RPE of 5 throughout.

Ride rolling terrain in Z2 & Z3 or RPE of 3-4.