Workouts / Custom
Custom
Test Day: 20-min FTP + 5-min Max
Test protocol: warm-up, 3×1:00 openers, 20-min best effort, full recovery, 5-min max.
Duration1:17:00
TSS81
IF0.79
Blocks8
Time1:17:00
TSS81
IF0.79
Profile
Targets in % FTP
100%50%0%
0:0038:301:17:00
Z1 38% · 29 minZ2 26% · 20 minZ4 26% · 20 minZ5 4% · 3 minZ6 6% · 5 min
Intervals
8 blocksZ2
Warm-upSteady warm-up
15:0060%Repeat 3×
Z5
Interval1:00 opener
1:00120%Z1
RecoveryEasy
3:0050%Z2
IntervalReset
5:0065%Z4
Interval20-min best effort (use for FTP calc)
20:00100%Z1
RecoveryEasy spin
10:0050%Z6
Interval5-min all-out (VO2 test)
5:00140%Z1
Cool-downSpin easy
10:0050%What it trains
Structured cycling workouts make progression easier by pairing clear interval targets with a defined training purpose.