BikeErg

Max steady 20-minute effort for average watts/total calories/distance

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)”
Recover for 10-minutes before part #3

After you finish the 20-minutes:
1. Record your results (it’s a good idea to take a photo of your PM monitor screen, rotating through all available data), you might need someone to help you with this.
2. Walk around or pedal @ easy pace for 3-minutes to recover.
3. Have some carbs/electrolytes or just water
4. Pedal @ easy pace to recover. You can rest the final 1 to 2-minutes if wanted before you move to the next test.
Strategy. Aim to maintain the same pace from 0:00 to 19:00 then push with what you have in the end. See “checkpoints” for details. Remember that we are looking for consistent effort (same watts/RPMs through the 20-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits. You can pace your effort by focusing on RPMs or directly with watts.
Checkpoints.
@ 0:00 – 08:00: Start at a pace where you feel like you are in control (80% of your 5-minute pace (watts) is a good reference point if you’re unsure, for example: if you got avg. 395 watts, your pace here would be 316 watts (approximately)). 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 not to 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.