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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% |
© 2024 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% |
© 2024 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% |
© 2024 Van Bon - Cycling Performance / powerspeedprofile.com