1 Minute Power Test
Two maximal 1-minute efforts with 10 minutes of recovery, a field test for anaerobic capacity and a guide for short interval targets.
- Duration
- 44 min
- Effort
- 32
- Level
- Intermediate
- Focus zone
- Anaerobic
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 2 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Short opener | 15 s | 130-150% FTP90-100% HRmax |
| 3.2 | Warm-upEndurance Easy | 105 s | 55-65% FTP65-78% HRmax |
| 4 | Warm-upEndurance Easy, first test effort next | 3 min | 60-70% FTP65-78% HRmax |
| 5 | IntervalAnaerobic 1 min all out, fast start, hold on | 1 min | 140-190% FTP90-100% HRmax |
| 6 | RecoveryRecovery Easy spin, recover fully | 10 min | 40-55% FTP50-65% HRmax |
| 7 | IntervalAnaerobic Second effort, all out | 1 min | 140-190% FTP90-100% HRmax |
| 8 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
One minute power reflects your anaerobic capacity, the work you can do above your aerobic ceiling. In this test you ride two maximal efforts of 1 minute with 10 minutes of easy spinning between them and keep the higher result. The second chance helps if you misjudge the pacing of the first.
Pace each effort as a fast start followed by holding on. Most riders reach their peak power in the first 10 seconds and fade from there. The aim is to limit the fade without holding back so much that you finish with power to spare.
Use the result to set 30 second to 2 minute intervals. A practical starting point is about 85 to 90% of your 1 minute power for 1 minute repeats. Compared with your FTP, the value also shows your profile. A high ratio points to a punchy rider, a low one to a steady, aerobic rider. Ride the test in resistance or slope mode.
Tips
- Start from a rolling speed in a gear you can push at about 100 rpm.
- Stay seated after the first 10 seconds.
- Keep the higher of the two efforts as your result.
Good forCriteriumRoad raceMountain bike
Season phaseAny time