Test Day: 20-min FTP + 5-min Max

Custom

Test protocol: warm-up, 3×1:00 openers, 20-min best effort, full recovery, 5-min max.

Duration77 min

Intensity Factor0.75

warmup

15 min

Intensity: 60percentage

Repeat 3 times

active

1 min

Intensity: 120percentage

recovery

3 min

Intensity: 50percentage

active

5 min

Intensity: 65percentage

active

20 min

Intensity: 100percentage

recovery

10 min

Intensity: 50percentage

active

5 min

Intensity: 140percentage

cooldown

10 min

Intensity: 50percentage

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