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

Custom

77 min

IF 0.75

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

Duration

77 min

Blocks

8

Intensity

0.75

Workout analysis

Session profile and interval structure.

warmup · 60%15 min

Repeat 3 times

active · 120%1 min

recovery · 50%3 min

active · 65%5 min

active · 100%20 min

recovery · 50%10 min

active · 140%5 min

cooldown · 50%10 min

Training purpose

Structured cycling workouts make progression easier by pairing clear interval targets with a defined training purpose.

Useful when you want sessions that match tags such as test, ftp, assessment.

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Session summary

Ratings, tags, and related sessions.