The 8-Minute Test yields a greater amount of information by demonstrating power at VO2max via each 8-minute interval, sustainable power/FTP once the average power of the two 8-minute intervals is reduced by 10%, and you can even track improvements in your aerobic fitness when comparing the 2 efforts afterward, i.e.
Our preferred format for less experienced riders is the 8-minute protocol comprised of two 8-minute efforts. In other words, your FTP is 5% less than your average power of the test interval. TrainerRoad calculates your FTP from the 20-Minute Test by multiplying your average power for the test interval by. Evidence of this is illustrated via a 2 or 3-minute surge in power at the end of an effort that would ideally be evenly-paced over the entire 20 minutes.Īs a result, their FTP and relative power levels are likely to be underestimated a bit (or a lot) rendering all subsequent FTP-based workouts less productive than they would be otherwise. Because of this, the 20-Minute Test is usually more ideal for seasoned riders who have a good sense of how to pace well.Īdditionally, many riders play it safe during the longer formats and end up finishing with too much gas left in the tank. The 20-minute test is a relatively long testing effort and pacing can sometimes be an issue for less experienced riders.
a rider can slightly reduce their pace every 5 minutes based on perceived exertion or how their body feels. By breaking the 20-minute effort into four 5-minute segments, riders can subtly tweak their effort every so often based on longer periods of muscular feedback, i.e. The 20-Minute Test is an ideal format to break into shorter, more manageable segments.
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