1. 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

2. 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

3. Now HR Z1 Power 50% RPM Normal range Time 5:00 Detail Gentle warm-up 54 3 2 1

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

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

6. Now HR Z1 Power 50% RPM 90-100 Time 60 secs Detail Very easy 60 secs 54 3 2 1

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

8. 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

9. Now HR Power 150% RPM As required Time 30 secs Detail Max effort accel4 3 2 1

10. 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

11. Now HR Power 150% RPM As required Time 30 secs Detail Max effort accel4 3 2 1

12. 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

13. 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

14. 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

15. 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

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

17. 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
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