Test Protocol Power Speed Profile

You can download this protocols for Garmin and for Zwift.


Day 1: Anaerobic assessment (55 minutes)

  Time Description % of FTP
Warm-up
(24 minutes)
4 minutes Easy riding 40-50%
2 minutes Steady pace 65%
2 minutes Steady pace 75%
1 minute Steady pace 85%
1 minute Steady pace 100%
5 minutes Easy riding 40-50%
3 seconds Warm-up sprint
Low resistance; from stand-still
maximal effort
3 minutes Easy riding 40-50%
3 seconds maximal Warm-up sprint
High resistance; from stand-still
maximal effort
6 minutes Easy riding 40-50%
Main set
(23 minutes)
6 seconds (test) 6 seconds maximal effort
High resistance; start from stand-still; use best 1 and 5 seconds for the Power Speed Profile
maximal effort
6 minutes Easy riding 30-50%
30 seconds (test) 30 seconds maximal effort
Start from 60 RPM; RPM not higher than 140; use best 15 and 30 seconds for the Power Speed Profile
maximal effort
15 minutes Easy riding 30-50%
1 minute (test) 1 minute maximal effort
Start from 60 RPM; RPM not higher than 140; use 1 minute for the Power Speed Profile
maximal effort
Cool-down
(8 minutes)
8 minutes Easy riding 40-50%
© 2019 Van Bon - Cycling Performance / powerspeedprofile.com

Day 2: Aerobic assessment (60 minutes)

  Time Description % of FTP
Warm-up
(18 minutes)
4 minutes Easy riding 40-50%
2 minutes Steady pace 65%
2 minutes Steady pace 75%
2 minutes Steady pace 85%
2 minutes Steady pace 100%
6 minutes Easy riding 40-50%
Main set
(34 minutes)
4 minutes (test) 4 minutes maximal effort
Keep even pace; target is 120-135% of FTP; 90-110 RPM
maximal effort
10 minutes Easy riding 30-50%
20 minutes (test) 20 minutes effort
Keep even pace; target is 102-110% of FTP; 90-110 RPM
maximal effort
Cool-down
(8 minutes)
8 minutes Easy riding 40-50%

© 2019 Van Bon - Cycling Performance / powerspeedprofile.com