After a good warm-up go all out for two, 20-second sprints. After that take 5 minutes of rest and then go for a 1-minute, all out effort. This is followed by 15 minutes of recovery. To end the test you do an 5-minute all out interval. This isn't an easy test and you won't be fully recovered for that last, 5-minute effort. However, if you keep the length of the rest intervals the same every time you do this test, you will get a nice insight into your anaerobic capabilities and how well you recover.