Testing Workouts

**20 Minute FTP Test

Author: Ransom

Category: Testing

Total Time: 01:05:00

This workout is what Hunter Allen recommends for testing your FTP.

After completing the test interval, this workout will calculate your FTP HR and power, and prompt you to save them to your account and settings. NOTE: if you clone and edit this workout, this feature will be lost. In this case you can manually calculate FTP as follows:

After finishing, upload your workout to iMobileIntervals, TrainingPeaks, Garmin Connect, or download it over Dropbox/email and find the average watts for the 20 minute effort. Multiply by 0.95. That is your Functional Threshold Power (FTP). You should enter this value in your iMobileIntervals.com website account settings or in the iMobileIntervals app settings in order to use workouts that use %FTP to control the KICKR in ERG mode, as well as display target watts/zone/perceived exertion in the app for any type of interval workout. To do the same with heart rate, multiply by 0.97.

Links:

http://home.trainingpeaks.com/articles/running/determining-functional-th...
http://www.kurtkinetic.com/test-training-zones-i-50-l-en.html

Other ways of determining FTP (via Coggan):

1) from inspection of a ride file.
2) from power distribution profile from multiple rides.
3) from blood lactate measurements (better or worse, depending on how it is done).
4) based on normalized power from a hard ~1 h race.
5) using critical power testing and analysis.
6) from the power that you can routinely generate during long intervals done in training.
7) from the average power during a ~1 h TT (the best predictor of performance is performance itself).

15 minutes of Warmup at zone endurance
5 minutes of Intense Warmup at zone VO2-MAX
5 minutes of Spin down at zone recovery
20 minutes of Test Interval
20 minutes of Cooldown at zone recovery

**TheSufferFest.com's Rubber Glove

Author: Ransom

Category: Testing

Total Time: 01:00:43

Bring this workout to life. Get The Sufferfest's Rubber Glove fitness test video. Available at www.thesufferfest.com/video-sufferfests/rubberglove
Start workout clock when words " Rubber Glove" appear on the screen (@ 1:12)

Rubber Glove is a test for determining your Functional Threshold Performance (FTP). You will need a power meter (or a power-enabled trainer like the KICKR) or a heart rate monitor. This iMobileIntervals workout is optimized for use with the KICKR trainer.

At the end of the 20 minute interval the app will calculate your ftp and prompt you to save it to your account and settings. NOTE: if you clone and edit this workout, this feature will not be present! You will need to calculate the FTP as follows:

Assuming iMobileIntervals has been sensing power and/or heart rate, upload the completed workout to iMobileIntervals, TrainingPeaks or Garmin Connect and examine the 20 minute interval. Your FTP watts is 95% of the average watts for the interval. Your FTP heart rate is 99% of the average for the interval.

Enter your FTP values in your iMobileIntervals website user account or in the app settings so that the app can show you your target watts/hr and control the KICKR in ERG mode for the many workouts (such as TheSufferFest) that specify ERG as percent of FTP.

4 minutes 43 seconds of Intro
3 minutes of warmup [ERG watts = 40% of FTP]
3 minutes of warmer [ERG watts = 50% of FTP]
3 minutes of getting warmer [ERG watts = 63% of FTP]
3 minutes of warmer still [ERG watts = 76% of FTP]
3 minutes of tempo [ERG watts = 89% of FTP]
3 minutes of strong effort [ERG watts = 101% of FTP]
3 minutes of recovery [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of recovery at cadence 90 [ERG watts = 40% of FTP]
1 minute of fast pedal at cadence 110+ [ERG watts = 63% of FTP]
3 minutes of recovery
20 minutes of FTP test
5 minutes of cool down

5 min Power Test

Author: Aesc

Category: Testing

Total Time: 00:54:00

20 minutes of Warm up at zone endurance
3 minutes of Test warm up effort at zone lactate threshold
6 minutes of Recover at zone recovery
5 minutes of Test
20 minutes of Recover at zone recovery

Aerobic Peak Power Output test for 425-475 W and VO2max estimation

Author: joselareta

Category: Testing

Total Time: 00:23:00

Aerobic Peak Power Output (PPO) test starting @ 275W. This test is based on the Hawley & Noakes European Journal of Applied Physiology 1992 test.

This is a step test with 2.5 min duration for each stage, the first increase in wattage is 50 watts, and 25 watts for subsequent stages.

The first stage is set at at 3.33 w/kg. Taking that into consideration this particular test would be suited for 'average' competitive cyclists of ~82 kg. Or cyclists with other body mass values expected to have a PPO between 425 and 475 W.

PPO in watts is calculated as follows:

Wattage of last stage + ( (time spent in last stage/150)*25 )

Estimation of VO2max based on PPO:

VO2max (L/min) = (0.01141 * PPO) + 0.435

For questions e-mail me: metacycling@gmail.com

30 seconds of 150 W [150 ERG watts]
2 minutes 30 seconds of Begin (275W) [275 ERG watts]
2 minutes 30 seconds of 325 [325 ERG watts]
2 minutes 30 seconds of 350 [350 ERG watts]
2 minutes 30 seconds of 375 [375 ERG watts]
2 minutes 30 seconds of 400 [400 ERG watts]
2 minutes 30 seconds of 425 [425 ERG watts]
2 minutes 30 seconds of 450 [450 ERG watts]
2 minutes 30 seconds of 475 [475 ERG watts]
2 minutes 30 seconds of 500 [500 ERG watts]

AIS Power Profile test

Author: Peakaboo

Category: Testing

Total Time: 00:42:30

2 minutes of Warm Up at zone recovery
10 seconds of Jump at zone maximal
50 seconds of Warm Up at zone recovery
10 seconds of Jump at zone maximal
1 minute 50 seconds of Warm Up at zone recovery
10 seconds of 6 Sec at zone maximal
54 seconds of Recovery at zone recovery
10 seconds of 6 Sec at zone maximal
3 minutes of Recovery at zone recovery
18 seconds of 15 Sec at zone sub-maximal
3 minutes 45 seconds of Recovery at zone recovery
33 seconds of 30 Sec at zone sub-maximal
5 minutes 30 seconds of Recovery at zone recovery
1 minute 5 seconds of 60 Sec at zone sub-maximal
8 minutes of Recovery at zone recovery
4 minutes 5 seconds of 4 mins at zone sub-maximal
10 minutes of Cool Down at zone recovery

Bike Science Ramp Test - 75

Author: bikescience

Category: Testing

Total Time: 00:48:00

MAP/Lactate Ramp Test 75W Start Point

3 minutes of 3mins @ 75W [75 ERG watts]
3 minutes of 3mins @ 100W [100 ERG watts]
3 minutes of 3mins @ 125W [125 ERG watts]
3 minutes of 3mins @ 150W [150 ERG watts]
3 minutes of 3mins @ 175W [175 ERG watts]
3 minutes of 3mins @ 200W [200 ERG watts]
3 minutes of 3mins @ 225W [225 ERG watts]
3 minutes of 3mins @ 250W [250 ERG watts]
3 minutes of 3mins @ 275W [275 ERG watts]
3 minutes of 3mins @ 300W [300 ERG watts]
3 minutes of 3mins @ 325W [325 ERG watts]
3 minutes of 3mins @ 350W [350 ERG watts]
3 minutes of 3mins @ 375W [375 ERG watts]
3 minutes of 3mins @ 400W [400 ERG watts]
3 minutes of 3mins @ 425W [425 ERG watts]
3 minutes of 3mins @ 450W [450 ERG watts]

CTS Field Test

Author: cmprincipe

Category: Testing

Total Time: 01:01:00

Carmichael Training Systems (CTS) Field Test to determine FTP and HR.
CTS is a proprietary trademark of Carmichael Training systems.

10 minutes of Warm-up [ERG watts = 40% of FTP]
2 minutes of Spindown [ERG watts = 40% of FTP]

Block: Pre-Field Test Warm-up

1 minute of Fast Pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of Easy Spinning Recovery [ERG watts = 40% of FTP]
2 minutes of Fast Pedal at cadence 110+ [ERG watts = 63% of FTP]
1 minute of Easy Spinning Recovery [ERG watts = 40% of FTP]
1 minute of Power Interval at cadence 90 to 95 [ERG watts = 101% of FTP]
2 minutes of Easy Spinning Recovery [ERG watts = 40% of FTP]
1 minute of Power Interval at cadence 90 to 95 [ERG watts = 101% of FTP]
4 minutes of Easy Spinning Recovery [ERG watts = 40% of FTP]

Block: Begin CTS Field Test

8 minutes of Effort #1 at cadence 90 to 100
10 minutes of Recovery [ERG watts = 40% of FTP]
8 minutes of Effort #2 at cadence 90 to 100

10 minutes of Cool-down [ERG watts = 40% of FTP]

Elite Female 400 watt MAP test

Author: WattFactory

Category: Testing

Total Time: 00:35:20

Female 400 watt MAP
Warm up 10mins increasing intensity. 5mins recovery
MAP Start at 75W increasing 5W/20sec until exhaustion.
Warm down easy 15mins

Block: Map Test

20 seconds of Ramp [75 ERG watts]
20 seconds of Ramp [80 ERG watts]
20 seconds of Ramp [85 ERG watts]
20 seconds of Ramp [90 ERG watts]
20 seconds of Ramp [95 ERG watts]
20 seconds of Ramp [100 ERG watts]
20 seconds of Ramp [105 ERG watts]
20 seconds of Ramp [110 ERG watts]
20 seconds of Ramp [115 ERG watts]
20 seconds of Ramp [120 ERG watts]
20 seconds of Ramp [125 ERG watts]
20 seconds of Ramp [130 ERG watts]
20 seconds of Ramp [135 ERG watts]
20 seconds of Ramp [140 ERG watts]
20 seconds of Ramp [145 ERG watts]
20 seconds of Ramp [150 ERG watts]
20 seconds of Ramp [155 ERG watts]
20 seconds of Ramp [160 ERG watts]
20 seconds of Ramp [165 ERG watts]
20 seconds of Ramp [170 ERG watts]
20 seconds of Ramp [175 ERG watts]
20 seconds of Ramp [180 ERG watts]
20 seconds of Ramp [185 ERG watts]
20 seconds of Ramp [190 ERG watts]
20 seconds of Ramp [195 ERG watts]
20 seconds of Ramp [200 ERG watts]
20 seconds of Ramp [205 ERG watts]
20 seconds of Ramp [210 ERG watts]
20 seconds of Ramp [215 ERG watts]
20 seconds of Ramp [220 ERG watts]
20 seconds of Ramp [225 ERG watts]
20 seconds of Ramp [230 ERG watts]
20 seconds of Ramp [235 ERG watts]
20 seconds of Ramp [240 ERG watts]
20 seconds of Ramp [245 ERG watts]
20 seconds of Ramp [250 ERG watts]
20 seconds of Ramp [255 ERG watts]
20 seconds of Ramp [260 ERG watts]
20 seconds of Ramp [265 ERG watts]
20 seconds of Ramp [270 ERG watts]
20 seconds of Ramp [280 ERG watts]
20 seconds of Ramp [285 ERG watts]
20 seconds of Ramp [290 ERG watts]
20 seconds of Ramp [295 ERG watts]
20 seconds of Ramp [300 ERG watts]
20 seconds of Ramp [305 ERG watts]
20 seconds of Ramp [310 ERG watts]
20 seconds of Ramp [315 ERG watts]
20 seconds of Ramp [320 ERG watts]
20 seconds of Ramp [325 ERG watts]
20 seconds of Ramp [330 ERG watts]
20 seconds of Ramp [335 ERG watts]
20 seconds of Ramp [340 ERG watts]
20 seconds of Ramp [345 ERG watts]
20 seconds of Ramp [350 ERG watts]
20 seconds of Ramp [355 ERG watts]
20 seconds of Ramp [360 ERG watts]
20 seconds of Ramp [365 ERG watts]
20 seconds of Ramp [370 ERG watts]
20 seconds of Ramp [375 ERG watts]
20 seconds of Ramp [380 ERG watts]

15 minutes of Warmdown at zone recovery

FTP Test

Author: bobcroucher

Category: Testing

Total Time: 01:10:00

This workout is what Hunter Allen recommends for testing your FTP. The test is actually supposed to be 20 minutes, but I ride a 10 mile time trial which takes me around 25 minutes. I wish it only took me 20 :-)

15 minutes of Warmup at zone endurance
5 minutes of Intense Warmup at zone VO2-MAX
5 minutes of Spin down at zone recovery
25 minutes of Test Interval at zone sub-maximal
20 minutes of Cooldown at zone recovery

FTP Test

Author: steveperx-EN

Category: Testing

Total Time: 01:09:00

2x20 FTP Test

Warm up: 10-15', include 3x30"(30") spin-ups; then 3x2'(1')@ 80-85% FTP
Main Set: 2x20'(2') as 20'@ TT Effort, 2' rest, 20' TT Effort.. NP for the 42' effort is roughly FTP
Cool Down: spin easy for 5-10'

10 minutes of Warm Up at zone recovery

Block: Spin Ups

30 seconds of On at cadence 120 and zone sub-LT
30 seconds of Off at cadence 90 and zone recovery
30 seconds of On at cadence 120 and zone sub-LT
30 seconds of Off at cadence 90 and zone recovery
30 seconds of On at cadence 120 and zone sub-LT
30 seconds of Off at cadence 90 and zone recovery

Block: Efforts

2 minutes of On at zone sub-LT
1 minute of Off at zone recovery
2 minutes of On at zone sub-LT
1 minute of Off at zone recovery
2 minutes of On at zone sub-LT
1 minute of Off at zone recovery

Block: FTP

20 minutes of Work 1 at zone lactate threshold
2 minutes of Rest at zone recovery
20 minutes of Work 2 at zone lactate threshold

5 minutes of Cool Down at zone recovery

Loz Ramp Test

Author: lozzieuk

Category: Testing

Total Time: 01:08:00

10 minute Warm Up as:
4 mins @ 69 W
6 mins @ 120 W

Steady state pedalling, 5 mins @ 130W

Recovery & test prep, 5 mins @ 100W

Ramp Test
Stage 1 @ 150W
Stage 2 @ 175W
Stage 3 @ 200W
Stage 4 @ 225W
Stage 5 @ 250W
Stage 6 @ 275W
Stage 7 @ 300W
Stage 8 @ 325W
Stage 9 @ 350W
Stage 10 @ 375 W
Stage 11 @ 400W

Recovery, 5 mins @ 120W

Warm Down, 10 mins @ 75W

Block: Warm Up 1

4 minutes of Warm Up 1 [69 ERG watts]

Block: Warm Up 2

Block: Steady pedalling

Block: Recovery & prep

Block: Ramp Test

3 minutes of Stage 1 [150 ERG watts]
3 minutes of Stage 2 [175 ERG watts]
3 minutes of Stage 3 [200 ERG watts]
3 minutes of Stage 4 [225 ERG watts]
3 minutes of Stage 5 [250 ERG watts]
3 minutes of Stage 6 [275 ERG watts]
3 minutes of Stage 7 [300 ERG watts]
3 minutes of Stage 8 [325 ERG watts]
3 minutes of Stage 9 [350 ERG watts]
3 minutes of Stage 10 [375 ERG watts]
3 minutes of Stage 11 [400 ERG watts]

Block: Recovery

Block: Warm Down

MAP test

Author: gmolony

Category: Testing

Total Time: 00:50:20

For less than 365 MAP
Warm up 10mins@160W, 5x60s@110rpm@200W,220W,240W,260W & 280W with 60sec easy pedalling. 5mins recovery
MAP Start at 200W increasing 5W/20sec until exhaustion.
Warm down easy 15mins

Block: Warmup

10 minutes of WU1 at zone recovery
1 minute of HC1 at cadence 110 and zone endurance
1 minute of Rest at zone recovery
1 minute of HC2 at cadence 110 and zone sub-LT
1 minute of Rest at zone recovery
1 minute of HC3 at cadence 110 and zone lactate threshold
1 minute of Rest at zone recovery
1 minute of HC4 at cadence 110 and zone lactate threshold
1 minute of Rest at zone recovery
1 minute of HC5 at cadence 110 and zone super-LT

5 minutes of Recovery with heart rate recovery

Block: Map Test

20 seconds of Ramp [200 ERG watts]
20 seconds of Ramp [205 ERG watts]
20 seconds of Ramp [210 ERG watts]
20 seconds of Ramp [215 ERG watts]
20 seconds of Ramp [220 ERG watts]
20 seconds of Ramp [225 ERG watts]
20 seconds of Ramp [230 ERG watts]
20 seconds of Ramp [235 ERG watts]
20 seconds of Ramp [240 ERG watts]
20 seconds of Ramp [245 ERG watts]
20 seconds of Ramp [250 ERG watts]
20 seconds of Ramp [255 ERG watts]
20 seconds of Ramp [260 ERG watts]
20 seconds of Ramp [265 ERG watts]
20 seconds of Ramp [270 ERG watts]
20 seconds of Ramp [275 ERG watts]
20 seconds of Ramp [280 ERG watts]
20 seconds of Ramp [285 ERG watts]
20 seconds of Ramp [290 ERG watts]
20 seconds of Ramp [295 ERG watts]
20 seconds of Ramp [300 ERG watts]
20 seconds of Ramp [305 ERG watts]
20 seconds of Ramp [310 ERG watts]
20 seconds of Ramp [315 ERG watts]
20 seconds of Ramp [320 ERG watts]
20 seconds of Ramp [325 ERG watts]
20 seconds of Ramp [330 ERG watts]
20 seconds of Ramp [335 ERG watts]
20 seconds of Ramp [340 ERG watts]
20 seconds of Ramp [345 ERG watts]
20 seconds of Ramp [350 ERG watts]
20 seconds of Ramp [355 ERG watts]
20 seconds of Ramp [360 ERG watts]
20 seconds of Ramp [365 ERG watts]

15 minutes of Warmdown at zone recovery

MAP Test - 200W start with 25W 1 min increments

Author: bikescience

Category: Testing

Total Time: 00:36:30

M.A.P Test
10 mins warm up - increase wattage 10 Watts per minute
1 minute easy
5 x 30 seconds hard with 30 seconds soft pedal
5 mins east prep
Ramp - start @ 200W with inc of 25W per minute
Continue until power target can no longer be held
REST
FTP will be approx 75% of highest power maintained for the entire minute

1 minute of Warm Up 1 [100 ERG watts]
1 minute of Warm Up 2 [110 ERG watts]
1 minute of Warm Up 3 [120 ERG watts]
1 minute of Warm Up 4 [130 ERG watts]
1 minute of Warm Up 5 [140 ERG watts]
1 minute of Warm Up 6 [150 ERG watts]
1 minute of Warm Up 7 [160 ERG watts]
1 minute of Warm Up 8 [170 ERG watts]
1 minute of Warm Up 9 [180 ERG watts]
1 minute of Warm Up 10 [190 ERG watts]
1 minute of Easy Minute [150 ERG watts]
30 seconds of 30 Seconds Hard [240 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [250 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [260 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [270 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [280 ERG watts]
5 minutes of 5 Minutes Easy [140 ERG watts]
1 minute of Begin Ramp 200W [200 ERG watts]
1 minute of Ramp 225W [225 ERG watts]
1 minute of Ramp 250W [250 ERG watts]
1 minute of Ramp 275W [275 ERG watts]
1 minute of Ramp 300W [300 ERG watts]
1 minute of Ramp 325W [325 ERG watts]
1 minute of Ramp 350W [350 ERG watts]
1 minute of Ramp 375W [375 ERG watts]
1 minute of Ramp 400W [400 ERG watts]
1 minute of Ramp 425W [425 ERG watts]
1 minute of Ramp 450W [450 ERG watts]
5 minutes of Rest [100 ERG watts]

MAP Test - 200W start with 25W/min - small increments

Author: xbgs351

Category: Testing

Total Time: 00:35:18

Maximal Aerobic Power Test (M.A.P Test)
10 mins warm up - increase wattage 10 Watts/minute
1 minute easy
5 x 30 seconds hard with 30 seconds soft pedal
5 minutes easy preparation
Ramp - starts @ 200W smoothly increasing at a rate of 25W/minute (5W every 12 seconds)
Continue until power target can no longer be held
REST

The MAP Test result is the average power achieved over the final minute.
(Approximately 10W less than the power displayed when failure occurs)

FTP will be approximately 75% of the MAP result, although this can be highly individualistic

1 minute of Warm Up 1 [100 ERG watts]
1 minute of Warm Up 2 [110 ERG watts]
1 minute of Warm Up 3 [120 ERG watts]
1 minute of Warm Up 4 [130 ERG watts]
1 minute of Warm Up 5 [140 ERG watts]
1 minute of Warm Up 6 [150 ERG watts]
1 minute of Warm Up 7 [160 ERG watts]
1 minute of Warm Up 8 [170 ERG watts]
1 minute of Warm Up 9 [180 ERG watts]
1 minute of Warm Up 10 [190 ERG watts]
1 minute of Easy Minute [150 ERG watts]
30 seconds of 30 Seconds Hard [240 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [250 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [260 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [270 ERG watts]
30 seconds of 30 Seconds Soft Pedal [120 ERG watts]
30 seconds of 30 Seconds Hard [280 ERG watts]
5 minutes of 5 Minutes Easy [140 ERG watts]
12 seconds of Begin Ramp 200W [200 ERG watts]
12 seconds of Ramp 205W [205 ERG watts]
12 seconds of Ramp 210W [210 ERG watts]
12 seconds of Ramp 215W [215 ERG watts]
12 seconds of Ramp 220W [220 ERG watts]
12 seconds of Ramp 225W [225 ERG watts]
12 seconds of Ramp 230W [230 ERG watts]
12 seconds of Ramp 235W [235 ERG watts]
12 seconds of Ramp 240W [240 ERG watts]
12 seconds of Ramp 245W [245 ERG watts]
12 seconds of Ramp 250W [250 ERG watts]
12 seconds of Ramp 255W [255 ERG watts]
12 seconds of Ramp 260W [260 ERG watts]
12 seconds of Ramp 265W [265 ERG watts]
12 seconds of Ramp 270W [270 ERG watts]
12 seconds of Ramp 275W [275 ERG watts]
12 seconds of Ramp 280W [280 ERG watts]
12 seconds of Ramp 285W [285 ERG watts]
12 seconds of Ramp 290W [290 ERG watts]
12 seconds of Ramp 295W [295 ERG watts]
12 seconds of Ramp 300W [300 ERG watts]
12 seconds of Ramp 305W [305 ERG watts]
12 seconds of Ramp 310W [310 ERG watts]
12 seconds of Ramp 315W [315 ERG watts]
12 seconds of Ramp 320W [320 ERG watts]
12 seconds of Ramp 325W [325 ERG watts]
12 seconds of Ramp 330W [330 ERG watts]
12 seconds of Ramp 335W [335 ERG watts]
12 seconds of Ramp 340W [340 ERG watts]
12 seconds of Ramp 345W [345 ERG watts]
12 seconds of Ramp 350W [350 ERG watts]
12 seconds of Ramp 355W [355 ERG watts]
12 seconds of Ramp 355W [355 ERG watts]
12 seconds of Ramp 360W [360 ERG watts]
12 seconds of Ramp 365W [365 ERG watts]
12 seconds of Ramp 370W [370 ERG watts]
12 seconds of Ramp 375W [375 ERG watts]
12 seconds of Ramp 380W [380 ERG watts]
12 seconds of Ramp 385W [385 ERG watts]
12 seconds of Ramp 390W [390 ERG watts]
12 seconds of Ramp 395W [395 ERG watts]
12 seconds of Ramp 400W [400 ERG watts]
12 seconds of Ramp 405W [405 ERG watts]
12 seconds of Ramp 410W [410 ERG watts]
12 seconds of Ramp 415W [415 ERG watts]
12 seconds of Ramp 420W [420 ERG watts]
12 seconds of Ramp 425W [425 ERG watts]
12 seconds of Ramp 430W [430 ERG watts]
12 seconds of Ramp 435W [435 ERG watts]
12 seconds of Ramp 440W [440 ERG watts]
12 seconds of Ramp 445W [445 ERG watts]
12 seconds of Ramp 450W [450 ERG watts]
12 seconds of Ramp 455W [455 ERG watts]
12 seconds of Ramp 460W [460 ERG watts]
12 seconds of Ramp 465W [465 ERG watts]
12 seconds of Ramp 470W [470 ERG watts]
12 seconds of Ramp 475W [475 ERG watts]
12 seconds of Ramp 480W [480 ERG watts]
12 seconds of Ramp 485W [485 ERG watts]
12 seconds of Ramp 490W [490 ERG watts]
12 seconds of Ramp 495W [495 ERG watts]
12 seconds of Ramp 500W [500 ERG watts]
12 seconds of Ramp 505W [505 ERG watts]
12 seconds of Ramp 510W [510 ERG watts]
12 seconds of Ramp 515W [515 ERG watts]
12 seconds of Ramp 520W [520 ERG watts]
12 seconds of Ramp 525W [525 ERG watts]
12 seconds of Ramp 530W [530 ERG watts]
12 seconds of Ramp 55W [535 ERG watts]
12 seconds of Ramp 540W [540 ERG watts]
12 seconds of Ramp 55W [545 ERG watts]
12 seconds of Ramp 550W [550 ERG watts]
12 seconds of Ramp 555W [555 ERG watts]
12 seconds of Ramp 560W [560 ERG watts]

Power Profile

Author: bikingdavo10

Category: Testing

Total Time: 02:01:15

Power Profile work out from Training with Power

45 minutes at zone endurance [ERG watts = 65% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
1 minute at zone sub-LT [ERG watts = 85% of FTP]
1 minute at zone endurance [ERG watts = 60% of FTP]
5 minutes at zone super-LT [ERG watts = 100% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
10 minutes at zone endurance [ERG watts = 75% of FTP]
5 minutes at zone sub-maximal [ERG watts = 120% of FTP]
10 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
1 minute at zone maximal [ERG watts = 150% of FTP]
5 minutes at zone endurance [ERG watts = 60% of FTP]
15 seconds at zone maximal [ERG watts = 150% of FTP]
2 minutes at zone endurance [ERG watts = 60% of FTP]
15 minutes at zone endurance [ERG watts = 60% of FTP]

Power Profile 5s and 1 minute

Author: Aesc

Category: Testing

Total Time: 01:11:46

Power Profile test for 5s and 1 minute with added time at the end for an active recovery session

20 minutes of Easy spinning at zone endurance
10 seconds of Burst warm up at zone lactate threshold
3 minutes of Recover at zone recovery
10 seconds of Burst Warm Up at zone lactate threshold
3 minutes of Recover at zone recovery
10 seconds of Final Warm Up at zone super-LT
3 minutes of Recover at zone recovery
8 seconds of TEST 1
5 minutes of Recover at zone recovery
8 seconds of TEST 2
10 minutes of Recover at zone recovery
1 minute of Minute Test
5 minutes of recover at zone recovery
1 minute of Minute test 2
20 minutes of Spin down at zone endurance

Radeon Coaching MAP Ramp Test

Author: bikescience

Category: Testing

Total Time: 00:25:00

2 mins @100 W
2 Mins @200 W
Ramp 25W per minute until failure

2 minutes of Warm Up 1 [100 ERG watts]
2 minutes of Warm Up 2 [150 ERG watts]
1 minute of Ramp 200 [200 ERG watts]
1 minute of Ramp 225 [225 ERG watts]
1 minute of Ramp 250 [250 ERG watts]
1 minute of Ramp 275 [275 ERG watts]
1 minute of Ramp 300 [300 ERG watts]
1 minute of Ramp 325 [325 ERG watts]
1 minute of Ramp 350 [350 ERG watts]
1 minute of Ramp 375 [375 ERG watts]
1 minute of Ramp 400 [400 ERG watts]
1 minute of Ramp 425 [425 ERG watts]
1 minute of Ramp 450 [450 ERG watts]
1 minute of Ramp 475 [475 ERG watts]
1 minute of Ramp 500 [500 ERG watts]
1 minute of Ramp 525 [525 ERG watts]
1 minute of Ramp 550 [550 ERG watts]
1 minute of Ramp 575 [575 ERG watts]
1 minute of Ramp 600 [600 ERG watts]
1 minute of Ramp 625 [625 ERG watts]
1 minute of Ramp 650 [650 ERG watts]
1 minute of Ramp 675 [675 ERG watts]
1 minute of Ramp 700 [700 ERG watts]

Ramp Test

Author: beastofthewoob

Category: Testing

Total Time: 00:17:00

1 minute [180 ERG watts]
1 minute [200 ERG watts]
1 minute [220 ERG watts]
1 minute [240 ERG watts]
1 minute [260 ERG watts]
1 minute [280 ERG watts]
1 minute [300 ERG watts]
1 minute [320 ERG watts]
1 minute [340 ERG watts]
1 minute [360 ERG watts]
1 minute [380 ERG watts]
1 minute [400 ERG watts]
1 minute [420 ERG watts]
1 minute [440 ERG watts]
1 minute [460 ERG watts]
1 minute [480 ERG watts]
1 minute [500 ERG watts]

T-Max Ramp Test

Author: TeixeiraTraining

Category: Testing

Total Time: 00:38:00

This is a Ramp Test used to determine your Max Power which is essentially your max power @V02 Max.

Perform a 10-15 minute Warm Up of your choice then, proceed through the Ramp Test in self selected cadence that feels normal for you.

The Ramp begins at 120 watts and increases resistance by 10 watts every sixty seconds until the conclusion of your test.

Your Max will be the highest wattage that you are able to maintain for a minimum of 30 seconds.

Once you've determined your Max power cool down for 15 minutes .

Enter ERG mode and ride your Max power as long as possible to determine your T-Max (Time @ Max Power).

********************

T-Max workouts are ridden at 50% time that you were able to ride your Max Power = T-Max.

Example:

You finished your Ramp Test at 400 watts for 45 seconds: This is your Max Power.

You were able to ride at your Max Power for 4 minutes.

Take 50% of the time that you were able to ride at your Max Power: 50% of 4 minutes @ 400w = T-Max of 400w x 2 minutes.

When performing T-Max intervals the rest interval is 50% of the work interval and you would perform them until your power drops by 10%....these suckers are tough but, are well worth the pain...enjoy!

1 minute at cadence Self Selct [120 ERG watts]
1 minute at cadence Self Selct [130 ERG watts]
1 minute at cadence Self Selct [140 ERG watts]
1 minute at cadence Self Selct [150 ERG watts]
1 minute at cadence Self Selct [160 ERG watts]
1 minute at cadence Self Selct [170 ERG watts]
1 minute at cadence Self Selct [180 ERG watts]
1 minute at cadence Self Selct [190 ERG watts]
1 minute at cadence Self Selct [200 ERG watts]
1 minute at cadence Self Selct [210 ERG watts]
1 minute at cadence Self Selct [220 ERG watts]
1 minute at cadence Self Selct [240 ERG watts]
1 minute at cadence Self Selct [250 ERG watts]
1 minute at cadence Self Selct [260 ERG watts]
1 minute at cadence Self Selct [270 ERG watts]
1 minute at cadence Self Selct [280 ERG watts]
1 minute at cadence Self Selct [290 ERG watts]
1 minute at cadence Self Selct [300 ERG watts]
1 minute at cadence Self Selct [310 ERG watts]
1 minute at cadence Self Selct [320 ERG watts]
1 minute at cadence Self Selct [330 ERG watts]
1 minute at cadence Self Selct [340 ERG watts]
1 minute at cadence Self Selct [350 ERG watts]
1 minute at cadence Self Selct [360 ERG watts]
1 minute at cadence Self Selct [370 ERG watts]
1 minute at cadence Self Selct [380 ERG watts]
1 minute at cadence Self Selct [390 ERG watts]
1 minute at cadence Self Selct [400 ERG watts]
1 minute at cadence Self Selct [410 ERG watts]
1 minute at cadence Self Selct [420 ERG watts]
1 minute at cadence Self Selct [430 ERG watts]
1 minute at cadence Self Selct [440 ERG watts]
1 minute at cadence Self Selct [450 ERG watts]
1 minute at cadence Self Selct [460 ERG watts]
1 minute at cadence Self Selct [470 ERG watts]
1 minute at cadence Self Selct [480 ERG watts]
1 minute at cadence Self Selct [490 ERG watts]
1 minute at cadence Self Selct [500 ERG watts]

Test Fatigue Resistance

Author: velociped77

Category: Testing

Total Time: 00:18:00

Test Fatigue Resistance

1 minute of 1 Minute at zone recovery [ERG watts = 60% of FTP]
2 minutes of 2 Minutes at zone endurance [ERG watts = 80% of FTP]
15 minutes of Time Test Until Break UP at zone super-LT [ERG watts = 110% of FTP]

Test PAM

Author: TriWatch

Category: Testing

Total Time: 00:38:00

PAM Test

10 minutes of Warm-up [120 ERG watts]

Block: Test

2 minutes of Level 1 [150 ERG watts]
2 minutes of Level 2 [180 ERG watts]
2 minutes of Level 3 [210 ERG watts]
2 minutes of Level 4 [240 ERG watts]
2 minutes of Level 5 [270 ERG watts]
2 minutes of Level 6 [310 ERG watts]
2 minutes of Level 7 [340 ERG watts]
2 minutes of Level 8 [370 ERG watts]
2 minutes of Level 9 [410 ERG watts]

10 minutes of Recover [120 ERG watts]

TriVelo FTP Test

Author: fbn3786

Category: Testing

Total Time: 01:25:00

warm up
1.
min 20 min build the watts from 50%-70% average @90-100 rpm
2.
3 x 1min efforts @85%/100%/120% watts with 3 min recovery
stay seated and ride @60/rpm
3.
1x8 min effort build the watts from 75%-100% last 2 min at best power
4.
5 min easy roll
6.
then power test
ftp power test /20 min power test
its best to start conservatively
you need to try to hold an even pace across the entire 20 min
not good to start too had and struggle for the last 5 min
you select the watts you think you can hold for 20 min..you select the cadence
7.
20 min easy warm down

20 minutes of Warm up build watts from 50-70% at cadence 90 to 100 and zone endurance
1 minute of Effort 1@85% at cadence 60 [ERG watts = 85% of FTP]
3 minutes of Recovery at zone recovery
1 minute of Effort 2@100% at cadence 60 [ERG watts = 100% of FTP]
3 minutes of Recovery at zone recovery
1 minute of Effort 3@120% at cadence 60 [ERG watts = 120% of FTP]
3 minutes of Recovery at zone recovery
8 minutes of Build up 75-100% in 2min blocks at zone sub-maximal
5 minutes of Recovery at zone recovery
20 minutes of FTP Test at zone sub-maximal
20 minutes of Cool down at zone recovery