FTP & LTHR Test Start in 1:00 Next 5 4 3 2 1 This Session: Warm Up: 10 mins easy inc 6 x 10 sec spins (10:00) Main Set: 2 x 8 min max sustainable effort 10 mins rest between Cool Down: 9 mins easy TOTAL 60:00 5 4 3 2 1

Now Start in 30 secs Next Next HR Z1 Power 50% RPM Normal Time 5 mins Warm Up: Various interval Effort levels: If you know your FTP or LTHR then use these If not, use power figure as percentage effort Next HR Z1 Power 50% RPM Normal Time 5 mins Detail Gentle warm-up spim 5 4 3 2 1

Now HR Z1 Power 50% RPM Normal range Time 5:00 Detail Gentle warm-up 5 4 3 2 1

Now HR Low Zone 2 Power 65%% RPM 100+ Time 5 mins Detail Warm-up 5 4 3

Now HR Upper Z2 Power 75% RPM 90-100 Time 60 secs Detail Gentle 60 sec accel 5 4 3 2 1

Now HR Z1 Power 50% RPM 90-100 Time 60 secs Detail Very easy 60 secs 5 4 3 2 1

Now HR Upper Z2 Power 75% RPM 90-100 Time 2 mins Detail 2 min mod effort 5 4 3 2 1

Now HR Z1 Power 50% RPM 90-100 Time 2 mins Detail Easy spin Next: 2 x 30sec max accels 5 4 3 2 1

Now HR Power 150% RPM As required Time 30 secs Detail Max effort accel 4 3 2 1

Next: last 30sec max accels Now HR Z1 Power 50% RPM 90-100 Time 3 mins Detail Easy spin recovery Next: last 30sec max accels 5 4 3 2 1

Now HR Power 150% RPM As required Time 30 secs Detail Max effort accel 4 3 2 1

Next: 2 x 8min max effort intervals ( 10 min rest between) Now HR Z1 Power 50% RPM 90-100 Time 5 mins Detail Easy spin recovery Next: 2 x 8min max effort intervals ( 10 min rest between) Ave HR and/or power needed for the 2 x 8 min efforts 5 4 3 2 1

110% (max sustainable effort) RPM As required Time 8 mins Detail Now HR Z5 Power 110% (max sustainable effort) RPM As required Time 8 mins Detail Start HRM or Power Max sustainable effort over 8 mins 10 8 6 4 2

50% (max sustainable effort) RPM High cadence spin Time 10 mins Detail Now HR Z1 Power 50% (max sustainable effort) RPM High cadence spin Time 10 mins Detail Record ave power and/or HR for last 8 min interval and reset for next Take this recovery really easy and take on fluid is appropriate 10 8 6 4 2

110% (max sustainable effort) RPM As required Time 8 mins Detail Now HR Z5 Power 110% (max sustainable effort) RPM As required Time 8 mins Detail Start HRM or Power Max sustainable effort over 8 mins 10 8 6 4 2

Now HR Low Zone 2 Power 60% RPM 80+ Time 10 mins Detail Endurance wind down 10 8 4 4 2

FTP/ LTHR Test was brought to you by www.tigerfrog.co.uk Results: Last 2 mins easy spin Well done!! FTP/ LTHR Test was brought to you by www.tigerfrog.co.uk Results: FTP is 90% of ave of 2 x 8 min efforts power LTHR is 90% of highest ave HR over the 2 x 8 5 4 3 2 1