Test Protocol
Sorry - it appears I confused everyone in the chat by quoting the test protocol from last year. The test protocol for tomorrow is:
- Warm up for 15 minutes; including 3 x 30" all out with 1.5' of easy spinning.
- 5' Test (as hard you as can sustain, for five minutes). This will estimate your Power at VO2Max (pVO2Max). These are numbers you'll never have seen before, but do your best to crush yourself.
- Spin 10' relatively easy, think 30-50% of FTP. Easy stuff, recover, stretch, hydrate, etc. Consider 1-2 30" pick ups again.
- 20' Test. Just like an FTP interval, although you should be able to hold slightly higher numbers than you typically do during a full test.
- Cool Down.
- Download the file and determine your Normalized Power (Pnorm) for the 5' and 20' intervals above.
Good luck - hope it goes well for everyone.
Chris
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Thanks for clarifying that Chris. When I went to the link I was still saying "WTF? I don't see that".