Goal: Determine your current fitness level (FTP) for better training control. No prep needed – just go all in!

Intensity: Ends at 10/10 – you ride to full exhaustion.

Body awareness: Stay relaxed in the early minutes, smooth cadence – it gets real after minute 10.

Fueling: 30–60 g carbs before the test, stay hydrated! Don’t test fasted.

Important: Only test if healthy and rested – otherwise, reschedule.

After the session: Easy spin, then carbs + protein right away – your tank is empty.