Originally Posted by
daven
If you want a better estimate of FTP, try the 20 minute test instead. It is much harder to ride, but you only have to do it once. This test also eliminates the anaerobic system, giving a much more accurate reading of 'sustainable' power.
You mean this 20 minute test? It sounds like torture on an indoor trainer.
20 minutes easy warm up
3 x 1-minute wind ups with a minute rest between (100 RPM pedal cadence)
5 minutes easy
5 minutes all out (hard at first, but not so hard that you can't complete the effort)
10 minutes easy
20-minute time trial effort (like the previous 5-minute all out effort, keep in control, hard but steady, you don't want to over cook it and die at the end)
10 to 15 minute cool down
Take 95% of your average 20 minute (time trial effort) power to estimate FTP.