This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
5 mins in Z2 (easy/steady),
5 mins as (15 secs in Z4 (hard) + 45 secs easy in Z2)

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5 mins in Z2.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. Don't worry about the result, the aim is to help you set appropriate training zones.

Warm Up: 
Optional 5 mins in Z2 (easy/steady).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.

Please click on the link below for your guide to the strength and conditioning workouts.

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity.

Steady run, mainly in Z2. You should be able to chat at this intensity. Feel free to walk occasionally, if it helps you stay in Zone 2.

Warm Up:
5 mins in Z2,
5 mins as (10 secs in Z4-Z5 + 50 secs in Z2).

Main Set:
3 x (3 mins in upper Z4 + 2 min recoveries in low Z2).

Warm Down:
4 mins in Z2.

Warm Up:
5 mins Z2,
5 x (30 secs in Z4 + 30 sec recoveries in Z1).

Main Set:
2 x (3 mins in Z4 + 2 min in Z2).

Warm Down:
3 mins in Z2.