VO2Max

20-Minute FTP Test

  • Cycling
  • 52mTime
  • 75Stress
  • 0.93Intensity
  • 705Popularity

About this workout

This 20-minute FTP test is a classic way to gauge your cycling power under pressure, featuring a tough main set that pushes your limits with 2 × 60 sec efforts at 80% FTP. Perfect for those looking to pinpoint their VO2 max and optimize performance for time-trials or competitive rides, it’s a must-do for serious cyclists aiming to track their progress.

SCrubaTrooper

Workout structure

  • 7 min @ 40-80% (40-80w) Erg
  • 1 min @ 100% (100w)
  • 1 min @ 80% (80w)
  • 1 min @ 110% (110w)
  • 1 min @ 80% (80w)
  • 1 min @ 120% (120w)
  • 5 min @ 50% (50w)
  • 5 min @ 110% (110w)
  • 5 min @ 40% (40w) 3% Slope
  • 20 min @ 106% (106w) 20% Slope
  • 5 min @ 40% (40w) Erg