That's what we should be doing. put your hairs on your chest, stay hard, Dave Goggins style, two by eight. And I honestly think it's the type of rider you are determined what protocol you could go with. If you're a criterium style rider, if you're a cyclocross rider, or maybe you're like a pursuit or a Madison guy or something like that, short punchy rider, I think the two by eight is fine. But honestly, I think it's a little bit of a cup out if you're targeting road events to be gone the 2x8, get out and do the 1x20 minutes. Go through this with protocol, go through trying to rob protocol, but choose the 1x20 minute test. As I say, I always have that voice for getting outside of a hill close enough to my house, far so the city, sort of the gateway into the mountains, stocking lane, it's called any Irish listeners will know well past the the Hellfire Club where the Devil plays poker. Urban Legend, who knows. And that's a perfect 20 minute test for me and I like to get out there, warm up right across the city and then it's full gas on the hill. Today I played around with a slightly different protocol which I'm going to talk to you about at the end, but first the pacing of your test because whether you've decided to do it indoors for the 20 minutes or outdoors on the hill for 20 minutes, pacing is key. I think you need to divide it up into quarters, four quarters, five minute sections, you're 20 minute test and each section is trying to build upon the previous section. So if you have a target of like 300 watts for your test, I'd be starting slightly below 300 watts, like maybe 290-ish for your force five minutes, 295 for your next five and then building and then opening it out for the last. This is born from experience. If you go too early and you blow, it is shit. I haven't said that, it's a finite balance because someone wants to ask me, how do you know you've gone hard enough in the threshold test? This is the key, write it down. Go till you see God. It's gotta be hard because that's what it is. It defines all our training going forward so you can't win better on this one. Go till you see God on this test. Okay, so I'm going to talk to you about the protocol I done today and then I'm going to give you the results. So I was trying the new testing protocol, so none of the stuff we talked about there. I don't advise you to go and do it. I'm only testing it out for myself the first time. It's one by 20 seconds, one by 3 minutes, one by 6 minutes, one by 10 minutes. All indoors, all has to be seated. So both those things I feel are, you know, if you're not used to being fully seated, It's gonna reduce your power. If you're not, I'm making excuses to myself here. I'm just gonna go ahead and give it numbers. 20 seconds, I average 890 watts. Three minutes, I average 477 watts. Six minutes, I average 433 watts, and 10 minutes, I average 405 watts. Am I happy with these numbers? You know what? I try to get away from the morality of testing. Am I happy or sad or tribute and go to bad to them? It's a reflection of where I'm at at the moment. Could I be doing more training and absolutely? Are they, is it the best test I've ever done? No, it's a long way from the best test I've ever done. But I have to realize I'm coming back into the sport after a break. So yeah, I'm happy with where I'm at on the journey back. If you are planning on testing soon, I would advise you to take a few easy days before the test because there's nothing worse than going into the test with fatigued legs. That's really gonna tell, especially in the second half of the test. You need to be testing folks.