Hang in there for as long as you can.
When you cannot hang on to the prescribed FTP-value, stop the test.
After you have stopped the ramp, skip the rest of the ramp and complete the 5 minutes cool down at the end.
This is a benchmark for future assessments, and future tests.
Your estimated new FTP equals the NP for the part of the ramp that was completed.
75 minutes of aerobic endurance riding spent somewhere between 65-75% FTP and includes 3 sprints
You will dive into VO2max repeats six times during this workout.
Each set spans over 4.5-minutes with 15-25 seconds at 125% FTP and then "float" for 15-30 seconds at 88% FTP.
4 minutes of recovery separate each set.
Endurance Miles (EM)
This is your moderate-paced endurance intensity. The point is to stay at an intensity below lactate threshold for the vast majority of any time you’re riding at EM pace. The heart rate and power ranges for this intensity are very wide to allow for widely varying conditions. It is OK for your power to dip on descents or in tailwinds, just as it is expected that your power will increase when you climb small hills.
Expect to keep your pedal speed up into the 85 to 95 rpm range.
Six sets of sprints.
Each sprint set is 8 minutes long and consists of 16 x 15 seconds ON (125% FTP) and 16 x 15 seconds OFF (40% FTP)
Recoveries between sprint sets are just over 5 minutes long.
Include Form Sprints, and quadrant drills like Single leg focus, Pistons and Kick & Pull drills.
In the later half there are two quick sprints.
Today is 3 sets of 5x90-second intervals at 120% FTP followed by 30 minutes at 65% FTP.
The FTP spins should be at 100+ RPM.
Recoveries between intervals are 1 minute long and recoveries between sets of intervals are 5 minutes long.