Use one of these assessments to determine your BikeDot and associated training intensities.

 

If you train with power, perform the 20-minute Functional Threshold Test.  Otherwise, perform the 15-mile or 25k Time Trial.

 

For consistency use the same assessment type throughout each training phase.  

Once your Assessment is complete, the results will automatically be added as an entry into your "Threshold History" as long as it was done as prescribed on the day it appears in your Calendar. If the Assessment does not automatically show up in your "Threshold History," then hit the pink + button to enter your result. Be sure to use the dropdown to select which protocol you used (15 mile/25k or 20min power).

Note:  Bike FTP test will not have the ability to Send to Garmin or have the workout file available to download.

Time Trials

The time trials are to be done on closed or semi-closed courses with little or no traffic such as country roads, malls, or stadium parking lots that can be used periodically for subsequent tests.

 

Ride 10 min @ Z2 with 3 x 30 sec (30 sec) spinups and 3 x 1 min (1 min) @ Z4 then immediately begin your time trial. It's important to be consistent with your warm-up each time you perform this assessment.

 

Ride 15 miles (or 25k) at a constant pace as if racing.

 

Ride 5 minutes easy (Zone 1 or 2).

 

Execution Notes

Your goal in the time trial is to hold a pace that you can sustain for the entire distance or time without blowing up early or having something left to sprint at the end. 

Using your HR monitor and stopwatch or power meter (if you train with one), press the lap or start/stop button at the beginning and end of the time trial to capture your time or distance, average heart rate (AHR), and average power. (If you don't train with power, you'll only capture your time or distance and AHR.)

 

Record your total time for the 15-mile or 25k TT along with your AHR and power.

 

 

Using Results

After you've completed this assessment, submit your results to determine your new BikeDot and associated training intensities.

 
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Functional Threshold Power Test
(with a power meter on an indoor trainer)

 

 

Warm Up: Ride 10 min @ Z2 with 3 x 30 sec (30 sec) spinups and 3 x 1 min (1 min) @ Z4.  It’s important to be consistent with your warm-up each time you perform this assessment. 

 

Main Set: 20' all-out effort as if racing. 

 

Cool Down: Ride 5 minutes easy (Zone 1 or 2) 

 

Your goal in the test is to hold a strong and steady pace that you can sustain for the entire 20-minute effort without blowing up early or having anything left to sprint at the end.