2026-07-14

FTP test

• Id: 2026-07-14-ftp-test
• Title: FTP test
• Kind: workout
• Discipline: bike
• Surface: road
• Priority: key
• Planned time: unscheduled
• Duration: 1:30
• Distance: ~35-40 km
• Intensity: maximal 20 min
• Location: Orillia, ON
• TrainingPeaks ID: 3833095200

Workout

FTP test, 20-minute protocol. Warm up well, one 5-min hard opener, recover, then 20 minutes at the highest power you can hold evenly. Pace the first 5 minutes conservatively. This number anchors every zone for the next six weeks.

Structured workout

• Primary intensity metric: percentOfFtp
• Step: Warm-up, 25 min, 55-72, warmUp
• Step: Opener, 5 min, 100-105, active
• Step: Recovery, 10 min, 55-65, rest
• Step: Test, 20 min, maximal even effort, active
• Step: Cool-down, 20 min, 50-60, coolDown

Fuelling

Fully fueled in. 60 g/hr on the bike.

Notes

Verify HR and power recorded continuously before leaving the parking lot. If either trace has gaps, flag it the same day.