VO2Max

20´ FTP test by Intelligent Cycling

  • Cycling
  • 50mTime
  • 83Stress
  • 1.00Intensity
  • 15Popularity

About this workout

This 20-minute FTP test, modeled after the Kolie Moore protocol, pushes your limits with a steady VO2 max effort that challenges your aerobic ceiling. Perfect for assessing your current fitness level and gearing up for time trials or intense group rides, it’s a must-do for any serious cyclist.

Kepler

Workout structure

  • Warm-Up 6:30 min @ 55% (55w) 85 rpm
  • Active 5:50 min @ 75% (75w) 100 rpm
  • Climb 3:41 min @ 90% (90w) 65 rpm
  • 1:36 min @ 75% (75w) 75 rpm
  • Active 13 sec @ 120% (120w)
  • 52 sec @ 75% (75w) 75 rpm
  • Active 40 sec @ 120% (120w)
  • Rest 3 min @ 55% (55w)
  • 20 min @ 120% (120w)
  • Cooldown 7:38 min @ 55% (55w)