Use TrainerRoad, computrainer or Zwift FTP test

OR


Outdoors (need heart rate monitor and optional power meter)

If outdoors choose a dead flat or slightly rising course which will take more than 20 minutes to complete.Warm up:
- 10 easy
- 3 x 1 min @ 90% effort, 1 min rest
- 5 min easy
- 5 effort @ 80%
- 5 min Easy
Start course after warm-up, This is a flat out effort, try keep the pace even throughout, but you should be absolutely spent at end.
Record average watts and Heart rate at end of 20 minutes


Warm down for 10 minutes.
Multiply average HR of 20 min effort 0.95 to get LTHR.

300m easy warm up 3 x 100m hard with 1 minute rest between 2 minute rest 400 meter time trail - record time 1 minute rest 100m easy 1 minute rest 200 meter time trial - record time 200m easy Send me time trial times

MAF Test: 
Short warm up to get HR to 120+
Then
30 min atMAF heart rate.


http://www.fitsets.com/maf-formula/

Wear Garmin and let me know the exact distance for the 30 min.
Select a flat course if possible. We will repeat this test every 3 to 4 weeks. Ideally on the same course and conditions (time of day)

Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR).

Ensure you have a reasonable cool down walk / jog to clear lactate build up from you muscles which will assist recovery.

Easy weekend solo or group ride.

Choose flatish course protected from headwinds
Keep Heart Rate close to MAF

http://www.fitsets.com/maf-formula/
.
Focus on breathing. Breathe in through nose, exhale fully through mouth. Ensure you focus on exhale, expel as much air as possible

A PA:HR < 7% shows your aerobic fitness a suitable for training to this distance.