This is off the Kurt Kinetic website…
Try It Yourself
Figure out your Functional Threshold Power. Be sure your body is rested, this is like a short race effort. Allen and Coggan's protocol is as follows:
1. 20 minutes easy warm up
2. 3 x 1-minute wind ups with a minute rest between (100 RPM pedal cadence)
3. 5 minutes easy
4. 5 minutes all out (hard at first, but not so hard that you can't complete the effort)
5. 10 minutes easy
6. 20-minute time trial effort (like the previous 5-minute all out effort, keep in control, hard but steady, you don't want to over cook it and die at the end)
7. 10 to 15 minute cool down.
Allen and Coggan like to receive cash sums for this information.