5 Minute Power Test
A maximal 5-minute effort after a full warm-up, a measure of your aerobic ceiling and a guide for setting VO2max interval targets.
- Duration
- 43 min
- Effort
- 34
- Level
- Intermediate
- Focus zone
- VO2max
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-upVO2max Short opener | 30 s | 110-120% FTP92-98% HRmax |
| 3.2 | Warm-upEndurance Easy | 90 s | 55-65% FTP65-78% HRmax |
| 4 | Warm-upEndurance Easy, test next | 4 min | 60-70% FTP65-78% HRmax |
| 5 | IntervalVO2max 5 min max, even, all in at the end | 5 min | 110-125% FTP92-98% HRmax |
| 6 | RecoveryRecovery Easy spin, recover | 5 min | 40-55% FTP50-65% HRmax |
| 7 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Five minute power is a practical field marker for your maximal aerobic power. In this test you warm up well, ride two short openers and then ride 5 minutes as hard as you can hold evenly. The result shows the top end of your aerobic engine and complements an FTP test.
Use the result to set VO2max work. A practical starting point is to ride 3 to 5 minute intervals at about 90 to 95% of your 5 minute power and adjust from there. Compare the 5 minute value with your FTP too. A rider whose 5 minute power is far above FTP has room to build threshold, while a rider whose values are close together may gain more from VO2max work.
The test suits riders with some interval experience in any phase except the taper. Ride it in resistance or slope mode. Start at about 115% of FTP, settle after the first minute and give everything in the last 60 seconds.
Tips
- Do not start faster than 115% of FTP in the first minute.
- Ride the test on fresh legs after an easy day.
- Write down average power, heart rate and cadence for later comparison.
Good forFTPRoad race
Season phaseAny time