This is a the 'baseline test' on this article: https://www.trainingpeaks.com/blog/the-physiology-of-ftp-and-new-testing-protocols/ If you have taken time off, or know you can easily beat the targets or just feel good during the workout you can adjust the workout difficulty manually. The main block starts at 96% of your current FTP for 10 minutes, before going to 102% for 15 minutes. Arriving at the end of the 15 minute block puts you at an average of 99.66%. Next you hit a 10 minute ramp (at 1% per minute), ride until exhaustion or completion! To get FTP, assuming you've ridden at least ~25 minutes, just manually select from the start of the test interval to where you stopped in workout analysis - the average power is your result.WU: 10-15 minutes warm up, progressing to Zone 2 TARGET: iLevel 2 CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs ----- MS1: 3 x 90-second opener intervals TARGET: FTP/FRC (iLevel 5) REST: 3 minutes easy riding after first two, then 3-5 minutes after last interval to recover before MS2: ------- MS2: 20-50 minute time trial. Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the effort. Once complete, spin easy for 10 minutes in Endurance Zone. ------ Duration by Phenotype: **Sprint / Pursuiter: 50 Minutes **All rounder: 30 Minutes **TTer: 20 Minutes ------- CD: Cool down 5-15 minutes TARGET: iLevel 1 CADENCE: small chain ring