The best place to do this is on the trainer. Use the trainer, just be sure you push yourself on the main set. WEAR YOUR HR STRAP. It's critically important to gather that data and sync it with TrainingPeaks.
Spend the first 20 Minutes getting warmed up. Start with an easy spin and increase the effort from there. Do not cut the warm up short.
Perform a 30 minute time trial. I want you to go AS HARD AS YOU CAN for 30 minutes. The ENTIRE 30 minutes. If you start out very hard and have to back off a bit, thats fine, but never stop. Keep going hard.
Spend the final 10 minutes cooling down with an easy spin
Log how you feel in TP and upload the file please.
The Ramp Test is an assessment workout that uses gradual increases in Target Power to push you as hard as possible over the course of a fairly short but demanding, continuous effort.
The first half of the workout takes place at low enough intensities that you should not require any extra warming. It begins with a very light 5 minutes of easy pedaling around 50% of your FTP, and then Target Power slightly increases every minute, on the minute. Simply match your watts to the Target Power and hang in there for as long as you can.
Typically, the test lasts between 16-20 minutes and really doesn't feel too uncomfortable until those final few minutes. At that time, it's imperative that you really push yourself. Keep turning those pedals over until you simply cannot maintain Target Power any longer.
There is no requirement to finish your final minute in order to get a proper FTP estimate, and even lasting a few seconds into your final step will influence your new FTP estimate. Every second counts.
Stay seated for the entire test, and don't worry about any specific cadence. Simply turn the pedals until you can't reach the goal power any longer. The test is complete as soon as you are unable to pedal or your watts begin dropping, and there is no benefit to continuing once your watts start to fall.
Good luck, ride hard!
By following a tightly structured assessment protocol, riders can assess/reassess possible changes in fitness at any time of their training season.
This short effort attempts to use a demonstration of your maximum incremental capabilities to ballpark your FTP, once reduced.
This test shouldn't require full recovery ahead of testing, but you should be reasonably rested and properly motivated so you can put forth a true all-out effort during those final, very important minutes.
Cumberland is a 60-minute sustained segment between 80-85% FTP nestled inside of a 75-minute long workout.
Riding at the low end of the Sweet Spot range pushes you near the height of aerobic endurance.
While rather uncomfortable, working here isn't too stressful to keep you from spending pretty long durations at a productive work level that's not too demanding in terms of recovery.
This is where many half-distance triathletes will live for 2+ hours during their bike leg. This is also where ample time is spent during long road races, especially ones with steady climbs.
Consider using portions or entireties of these intervals to work on riding in your aerodynamic position without sacrificing power.
Try to keep your cadence above 85rpm and carry that quicker spin into a quicker turnover on the run if you're following this workout with a brick-style jaunt.
Ericsson is 4x8-minute spin-up intervals between 88-94% FTP where riders begin with a slightly quicker-than-usual spin for the first 4 minutes, increase their pedal speed for the following 3 minutes, and then spin all-out for the final minute.
The rest between intervals is 4 minutes and the workout kicks off with 3x2-minute rounds of Isolated Leg Training (ILT) where riders can train each leg's spin individually.
Primarily, Ericsson aims at improvements in sustainable leg speed while improving pedal economy.
By pedaling fluidly & quickly, with as little wasted energy as possible, riders can improve their efficiency in the off-season and revisit this workout intermittently during the competitive season, specifically during mid-peak training valleys.
Additionally, this workout promotes improvements in high-end aerobic endurance as well as a potential positive effect on muscle endurance.
Ochoco is 2 hours 30 minutes of aerobic Endurance riding spent between 65-75% FTP.
Aerobic Endurance workouts are aimed at improving your aerobic (oxygen-reliant) power producing capabilities in a low-stress manner. By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing oxygen and sparing sugar stores for more intense efforts.
Berryessa is 8x20-second all-out efforts at 200% FTP, each separated by almost 5 minutes of active recovery at 65% of FTP.
The goal is primarily to increase the amount of force riders can apply to the pedals. In the interim, a fair amount of aerobic Endurance riding is accumulated making aerobic efficiency a secondary aim.
By working at very high outputs for only brief periods of time, your muscles experience the type of work that encourages improvements in capacity, anaerobic capacity, in this case.
By effectively increasing your ability to drive the pedals, one half of the strength-endurance combination is satisfied paving the way for higher power during short efforts as well as a higher FTP due to greater muscular capabilities.
Increase or reduce the Workout Intensity as necessary such that each interval is very challenging but can be completed in its entirety. And try to keep your spin above 100rpm during each interval, then above 85rpm during the endurance valleys.
Tunnabora is 5x7-minute sets of decreasing then increasing watts between 88-94% FTP in 1-minute steps to allow cadence changes over the course of each form interval.
Tunnabora also includes 3x2-minute Isolated Leg Training (ILT) steps within the warmup and recoveries between intervals are each 3 minutes long.
Running the entire Sweet Spot wattage range, this workout simultaneously targets improvements in muscle endurance while also aiming to improve your pedal economy.
You'll first start with some low wattage 1-leggers before moving onto the main set where each time the watts drop you'll be encouraged to increase your cadence. Then, when the watts start to climb again, you'll back off your spin just enough to maintain your form.
Aim for a slow, controlled, single-leg spin during the ILT drills until you get to the point where you can spin above 85rpm without "knocking".
During the leg speed intervals, start conservatively and escalate from there, keeping your focus on controlled speed - excellent form always!