Winding Roads Physiological Assessment Series + Performance Hub
Self-coached but not alone, questions welcome throughout the plan.
Data without context is noise. This is your blueprint.
Most cyclists know their FTP, but few see the full picture. You might know your 20-minute power, but do you know why you get dropped on short climbs? Or why your power fades after three hours in the saddle?
I designed the Winding Roads Physiological Assessment Series to answer those questions.
Using my background with SRM power meters and pro riders, I built a protocol that goes beyond the standard "20-minute test". We build a 360-degree view of your fitness, giving you the clarity to stop guessing and start training.
EXCLUSIVE: THE PERFORMANCE HUB
Most plans leave you with a spreadsheet of random numbers. I do things differently.
Includes private access to the Winding Roads Performance Hub.
(Link provided in the first workout)
Input your results to unlock insights like:
• Age & Sex Graded Ratings: Realistic benchmarks for your age/gender, from "Club Level" to "World Class."
• Rider Phenotype: Are you a Sprinter, Puncheur, or Diesel Engine?
• Aerobic Durability Score: A "Real World" metric showing how your power fades when tired.
• Fractional Utilisation: Exactly how much of your VO₂max is usable at Threshold.
• Assessment Report: A PDF summary of your strengths, limiters, and accurate zones.
THE PROTOCOL: 3 WEEKS
The same protocol I use with the athletes I coach personally. We test every system.
Week 1: The Engine & Top End
• WR 5/15s (Neuromuscular): Raw speed, coordination, and maximum recruitment.
• WR 5m (VO₂max Ceiling): The absolute upper limit of your aerobic engine (fresh).
Week 2: Anaerobic & Threshold
• WR 30s & 1m (Anaerobic Capacity): Measuring ability to tolerate extreme efforts.
• WR 30m (Threshold Baseline): Establishing a realistic FTP baseline.
Week 3: Durability & Resistance
• WR TTE (Time to Exhaustion): The missing link. How long you can actually hold threshold.
• WR 4H (Fatigue Resistance): Testing if your numbers hold up when you are tired.
WHO IS THIS FOR?
I wrote this plan for the rider who wants the truth about their physiology. Whether you are a racer, gravel rider, or enthusiast, this highlights exactly where your training needs to go next.
Requirements:
• Power Meter and Heart Rate Monitor (Essential).
• A willingness to dig deep. These sessions are designed to find your true limits.
• No prior testing experience needed.
Got Questions? Drop me a message at paul@windingroads.cc I'm here to help. Whether it's about zones, scheduling, or whether this plan is right for you, just ask.
Paul Delani
Winding Roads Cycle Coaching
View all Training Plans by this Coach
15+ Years Experience | Beginners to World Tour
I build bespoke plans that fit your actual life. My approach combines elite science with real-world flexibility.
Looking for 1:1 Coaching? Why choose Winding Roads?
- No Lock-in Contracts: I want you to stay because the approach works, not because you signed a form.
- Unlimited Communication: No extra fees.
- Truly Bespoke: No templates. Just the knowledge that riding bikes for over 40 years can bring.
"With you through every twist and turn"