test

20 Minute Test

  • Cycling
  • 1hTime
  • 77Stress
  • 0.88Intensity
  • 50Popularity

About this workout

This 60-minute steady test session is a classic way to gauge your current fitness level, providing a solid baseline for future training. Perfect for cyclists looking to establish their FTP through a ramp test or as a component in a 40/20 protocol, it sets the stage for targeted improvement.

TR

Workout structure

  • 5 min @ 50% (50w)
  • 5 min @ 65% (65w)
  • 1 min @ 100% (100w)
  • 1 min @ 65% (65w)
  • 1 min @ 105% (105w)
  • 1 min @ 65% (65w)
  • 1 min @ 110% (110w)
  • 5 min @ 65% (65w)
  • 5 min @ 110% (110w)
  • 5 min @ 50% (50w)
  • 20 min @ 102% (102w)
  • 10 min @ 40% (40w)