The best Workout of the Months (in our opinion), are the ones that can be done every week and that push you to the max.
April’s WOM is just that – a simple 5 minutes to go as hard as you can and to see the results instantly.

The WOM is a 5 min Functional Threshold Power (FTP) test conducted on the spin bikes.

For this test, all you need is yourself, 5 minutes and a big amount of stamina.
Get yourself set up on the spin bikes (seat to hip height) and do the following to access the FTP test:
Start moving your legs until the screen lights up, from there –
1. Choose Power Tests
2. Choose FTP 5 min test
3. Start cycling, for the next 5m 30s (this includes the warm-up) you need to keep your cadence between 80-100 Revolutions Per Minute (RPM).

Resistance should be set to your level of comfort but as a beginner’s guide, we recommend between 25 and 30.
Cycle as hard as you can for 5 minutes and at the end a number will appear on the screen – that is your new FTP number and the number you should try and beat every week!

The team at the AD desk are more than happy to record your score for you and will encourage you the whole way.

Good luck!