VO2Max

20-Minute FTP Test

  • Cycling
  • 52mTime
  • 51Stress
  • 0.77Intensity
  • 111Popularity

About this workout

The 20-Minute FTP Test, featuring the Kolie Moore protocol, is designed to push your aerobic ceiling with sustained efforts that mimic the intensity of a ramp test. Perfect for determining your functional threshold power, this session will prepare you for those critical moments in time trials and competitive rides when every watt counts.

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Workout structure

  • 7 min @ 40-80% (40-80w)
  • 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 @ 50% (50w)
  • 20 min
  • 5 min @ 40% (40w)