If you have NO FTP data then you need to create a score so you can create your VO2 max range

Therefore, I have set this test assuming this is your first test with power so you need to get used to RPE scale (rate of perceived exertion)


You will find lots of articles online with the scale - look for charts that are 1-10 and not 1-20.

Follow the ramp style warm up and then spin easy for 3 mins

Then do your 20 min hard effort. YOU WILL NEED TO LAP the 20 mins so that you have the average power for the 20 mins! That is vital.

Pace it but make sure you don't save up too much effort for the final minutes. If you push hard enough there will be nothing left in the tank.

Use your AVG score and subtract 5% from this.

eg - average = 210w for 20 mins

remove 5% (10.5%)

FTP = 199.5w (200w)

VO2 max range is equal to 106-120% of FTP

SO your VO2 power = 212w - 240w

Easy - now get sweating!

If you know your FTP then you are going to use 106-120% of that score as your VO2 power

If NOT then you need to do the FTP test first - this test is extra

To add to your test data why not try a VO2 power test ever 8 weeks

If you have software via your Smart Trainer or access to something like a Wattbike or a coach then you can get this data fairly easy (although not so easy an effort in the test!)

If you use the classic 6 min test and take the avg power and then include your weight then use the calculator in the link to give yourself a DIY score