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Power Speed Profile Test Complete Test

Day 1: Anaerobic assessment (60 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 Warm-up sprint
High resistance; from stand-still
maximal effort
6 minutes Easy riding 40-50%
Main set
(28 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 almost stand still; RPM not higher than 140; use best 15 and 30 seconds for the Power Speed Profile
maximal effort
8 minutes Easy riding Free ride
12 minutes Tempo riding 60%
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%
© 2020 Van Bon - Cycling Performance / powerspeedprofile.com

Day 2: Aerobic assessment (75 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
(49 minutes)
4 minutes (test) 4 minutes maximal effort
Keep even pace; target is 120-135% of FTP; 90-110 RPM
maximal effort
5 minutes Easy riding Free ride
20 minutes Tempo riding 60%
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%

© 2020 Van Bon - Cycling Performance / powerspeedprofile.com

Power Speed Profile Test Combi-Test (90 minutes)

  Time Description % of FTP
Warm-up
(25 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%
5 minutes Easy riding Free ride
3 seconds Warm-up sprint
Low resistance; from stand-still
maximal effort
3 minutes Easy riding Free ride
3 seconds Warm-up sprint
High resistance; from stand-still
maximal effort
5 minutes Easy riding Free ride
Main set
(60 minutes)
15 seconds (test) 15 seconds maximal effort
Start from almost stand still; RPM not higher than 140; use best 1, 5 and 15 seconds for the Power Speed Profile
maximal effort
10 minutes Easy riding Free ride
4 minutes (test) 4 minutes maximal effort
Keep even pace; target is 120-135% of FTP; 90-110 RPM
maximal effort
5 minutes Easy riding Free ride
20 minutes Tempo riding 60%
20 minutes (test) 20 minutes effort
Keep even pace; target is 102-110% of FTP; 90-110 RPM
maximal effort
Cool-down
(5 minutes)
5 minutes Easy riding 40-50%

© 2020 Van Bon - Cycling Performance / powerspeedprofile.com