42 lines
1.3 KiB
Plaintext
42 lines
1.3 KiB
Plaintext
Author: Zwift
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Name: FTP Test (shorter)
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Description:
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The short variation of the standard FTP test starts off with a short warmup,
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a quick leg opening ramp, and a 5 minute hard effort to get the legs pumping.
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After a brief rest it's time to give it your all and go as hard as you can for 20 solid minutes.
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Pace yourself and try to go as hard as you can sustain for the entire 20 minutes -
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you will be scored on the final 20 minute segment.
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Upon saving your ride, you will be notified if your FTP improved.
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Warmup: 5:00 30%..70%
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@ 00:20 Welcome to the FTP test
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@ 00:35 Time to get warmed up and get your cadence up to 90-100rpm
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Interval: 00:20 90%
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Interval: 00:20 110%
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Interval: 00:20 130%
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Interval: 03:00 60%
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Interval: 03:00 110%
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Interval: 02:00 120%
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Rest: 06:00 55%
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@ 00:10 In 6 minutes the FTP test begins
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@ 05:00 Prepare for your max 20 minute effort
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FreeRide: 20:00
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@ 00:10 Bring your power up to what you think you can hold for 20 minutes
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@ 05:00 How ya doin?
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@ 10:00 Half way done! If it's feeling easy now might be time to add 10 watts.
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@ 15:00 5 minutes left!
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@ 16:00 4 minutes left. Increase your power if you're feeling strong.
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@ 17:00 3 minutes left
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@ 18:00 2 minutes left
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@ 19:00 1 minute left. Go all in!
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@ 19:30 30 sec. Go for it.
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@ 19:50 10 seconds.
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Cooldown: 5:00 50%..30%
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