BikeErg

Maximal (steady) 20-minute effort for average watts/pace (FTP20)

Brief. Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 20-minutes.

Setup. Work through the PM monitor on the bike as follows:
1) “Select workout”
2) “New workout”
3) “Single time (20:00, split time 4:00)”

Damper setting. 3 – 5 range

Note. Since we’re now doing this test “fresh” (without doing the 5:00 max effort 1st) and you’ve had 8 weeks of training, you’re aiming to keep a faster pace than last time (1-3 sec/1000m).

Checkpoints.
@ 0:00 – 08:00: Start at a pace where you feel like you are in control. You should be breathing hard but the legs should not yet feel heavy in this first part.
@ 08:00 – 15:00: This might be the toughest part mentally. It is normal to start to feel tired here and it’s easy to slow down because there is a lot of time left. Try to not think too far ahead but work to keep the pace you started at.
@ 15:00 – 19:00: Hang in there! You’ve come a long way now, hold your pace!!!
@ 19:00 – 20:00: This is the final sprint. Try to increase your cadence and push all the way through the last minute.