Setting Your Bike Training Zones
This article goes through how to set-up your bike training zones based off your FTP (Functional Threshold Power) and THR (Threshold Heart Rate).

FTP Test
First you will need to complete an FTP test, which is a 20 minutes paced max effort. The FTP test take less than an hour, the protocol used in the BCA training plans is below.
Warm-up
04 mins @ 50-55% of FTP (2/10 RPE scale)
30 secs @ 100-110% (9/10)
02 mins @ 50-55% (2/10 )
30 secs @ 100-110% (9/10)
03 mins @ 50-55% (2/10 )
Main Set
20 mins @ paced max effort 100-110% (9/10)