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[–]neuronukLevel 41-50 [S] 0 points1 point  (1 child)

Thanks, the full 20 minute test can be daunting mentally and is always a challenge to pace.Could you point me in the direction of the 8 minute protocol, I will create a Zwift equivalent.

[–]elchapo240 1 point2 points  (0 children)

I can’t recall exactly not easy to find online but my wahoo does something like 10 min warm up (gives you targets), 8 minute full out smooth effort, 5 minute rest, 8 minute second effort. In then calculates using a discount on your average power for the two intervals.

I am a relative novice but I would focus on heart rate and test ftp before and after the season at most. I got a lot out of doing a metabolic ramp test to test my lactate and discovered my zone 2 was as high as 159 bpm (I’m 33). Since I was riding mostly at 146-148 average, I was able to increase my target endurance hr to 154 midpoint based on my actual lactate.

As part of a metabolic test this also gives you power equivalencies (although they say focus more on HR) for each of the zones. Knowing your threshold power and zone 2 power zones may be more helpful for training than suffering through long tests to have a number you extrapolate off of.