Originally Posted by
kensuf
I use the 5' as a warm-up and run it at my previous 20' test wattage.
Originally Posted by
aham23
i do a 15 min warm up. say i start around 200w and increase power 10w every 2 minutes. at 12 to 14 i do FTP wattage, then rest for 1 minute, then hit the gas for the 20 min test. this is my "trainer" protocol. later.
I both of these “primers” make more sense than a 5min all-out effort. Even the often given explanation of “using up your anaerobic energy” is bogus, as your high energy phosphates will be fully recovered after 10min of rest (as demonstrated by 31P NMRI). All you’re really doing is pre-damaging your muscles and using up some motivation that could be used during the 20’.