View Single Post
Old 02-12-21, 11:22 AM
  #44  
caloso
Senior Member
 
caloso's Avatar
 
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 40,865

Bikes: Specialized Tarmac, Canyon Exceed, Specialized Transition, Ellsworth Roots, Ridley Excalibur

Mentioned: 68 Post(s)
Tagged: 0 Thread(s)
Quoted: 2952 Post(s)
Liked 3,106 Times in 1,417 Posts
Originally Posted by topflightpro
I think the bigger problem is that the 20-min test is not administered correctly. Too often, people do just 20 min, and take 95% of that. But the original 20-min. test is much more complex:

1. Start out with a 20-minute warm-up, at about 65% of your max heart rate (HR)
2. Next do three fast-pedaling efforts at 100 rpm for one minute each, with one minute of easy recovery pedaling between each set
3. Ride 5 minutes all out. Punch it and hold it! Start at a high pace, but not so high that you die at the end. You should have a little energy held in reserve to kick it toward the finish line in the last minute.
4. Ride 10 minutes easy at endurance pace.
5. 20-minute time trial.
Then take 95% of that 20-min effort.

How many people are doing steps 1-4?
*raises hand*
caloso is offline  
Likes For caloso: