Power Profiling Test: Sprint, 1-Minute, 5-Minute and 20-Minute Efforts

Session Overview

This 75-minute turbo trainer session takes you through a full cycling power profile — sprint, 1-minute, 5-minute and 20-minute maximal efforts — to identify your strengths and weaknesses as a cyclist. The results reveal whether you are a sprinter, a sustained-effort rider or a time triallist, which shapes how you train for your triathlon bike leg.

What You’ll Need

• Smart turbo trainer with power measurement (or power meter pedals)
• Cycling computer or training app (Zwift, TrainerRoad or Wahoo)
• Two water bottles — this session will make you sweat
• A fan for cooling during the longer efforts

Warm-Up (20 minutes)

Spin easy at zone 1–2 for 10 minutes (RPE 3–4). Then complete 3 x 30-second efforts at 80–90% max with 90 seconds easy between each. Finish with 5 minutes easy to bring your heart rate back down before the test efforts begin.

Main Set

Each effort should be truly maximal for its duration. Rest fully between each effort — this is a test, not a training block. Record your average power for every effort.

• 5-second sprint: all-out seated or standing sprint from a rolling start — 5 minutes easy recovery
• 1-minute maximal effort: go out hard and hold the highest power you can sustain — 5 minutes easy recovery
• 5-minute maximal effort: pace it evenly, start slightly conservative and build from 90 seconds in — 10 minutes easy recovery
• 20-minute maximal effort (FTP test): pace conservatively for the first 5 minutes then push hard and hold even power to the end

Cool-Down (10 minutes)

Spin easy at zone 1 for 10 minutes. Keep cadence high at 90+ rpm to flush the legs and allow your heart rate to return to baseline.

Coaching Notes

• Your FTP estimate is 95% of your 20-minute average power — use this number to recalibrate your training zones
• Compare your 5-second sprint power to your 5-minute power: a large ratio suggests sprint-type characteristics; a small ratio suggests sustained-effort ability — triathletes typically want a higher 5-minute relative to sprint
• Do not do this session on tired legs — you need to be fresh to get accurate data
• Pacing the 20-minute effort is critical: starting 5% too hard is the most common reason for a poor result
• Repeat every 8–12 weeks across your season to track fitness progression