Warm-up:
10 minutes easy spinning: Gradually increase your cadence and effort.
3 x 1-minute efforts: Ride at a high intensity (~100-110% of your estimated FTP) with 1-minute recovery between efforts.
5 minutes easy spinning: Recover and prepare mentally for the test.
The Test:
Start steadily: Begin the 20-minute test at a pace you believe you can sustain for the entire duration.
Maintain a consistent effort: Focus on maintaining a steady power output. Avoid starting too hard and fading.
Monitor your metrics: Keep an eye on your power and heart rate, but don't let them dictate your effort entirely. Go by feel as well.
Finish strong: In the final few minutes, if you have the energy, try to increase your effort slightly.
Cool-down:
10 minutes easy spinning: Gradually reduce your effort and allow your body to recover.