Team bus
Fitness test
A 20 s sprint and 3, 6 and 12 minutes all out. It measures your FTP, and the plan's watts follow it.
- Trains
- Test
- Intensity
- very hard
- Time
- 1 h 34
- Load
- 74 TSS
- Carbs
- 80–90 g/h
| Step | Time | Watts | % FTP | Feel |
|---|---|---|---|---|
| Warm up | 10 min | 112–162 W | 45–65% | 3/10 |
| Warm up | 5 min | 162–188 W | 65–75% | 4/10 |
| All out | 20 s | all out | 10/10 | |
| Easy | 10 min | 100–138 W | 40–55% | 2/10 |
| All out | 3 min | all out | 10/10 | |
| Easy | 18 min | 100–138 W | 40–55% | 2/10 |
| All out | 6 min | all out | 10/10 | |
| Easy | 20 min | 100–138 W | 40–55% | 2/10 |
| All out | 12 min | all out | 10/10 | |
| Cool down | 10 min | 100–138 W | 40–55% | 2/10 |
Garmin: copy the FIT file to the NewFiles folder of your bike computer. Other bike computers and trainer apps that import FIT workouts open it too.
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