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Saturday, September 12 · Week 4 · Base
20-minute FTP test
FTP testKey session
1h 11m67 TSSTrainer-friendlyRecast zones
Protocol: 20 min easy, 3 × 1 min fast-pedal / 1 min easy, 5 min at 90%, 5 min easy, then 20 min all-out even pace. New FTP = 95% of 20-min power. Log it on the Zones page so every workout recasts.
At 268 W FTP
- 20mWarm-up90–100 rpm134–174 WZ2
- 6mFast-pedal prep 3×1147–188 WZ2
- 5mOpener236–247 WZ3
- 5mRecover121–147 WZ1
- 20m20-min all-out268–295 WZ4
- 15mCool-down121–155 WZ1
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