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Old 02-12-21, 08:49 AM
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topflightpro
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Originally Posted by Doge
These are very different IMO, but somehow that 20 min thing was allowed to become a valid calculation on what one could do for an hour.
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?
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