VO2Max

20-Minute FTP Test (not automatic)

  • Cycling
  • 52mTime
  • 75Stress
  • 0.93Intensity
  • 3,085Popularity

About this workout

This 20-minute FTP test, inspired by the Kolie Moore protocol, pushes your VO2 max and fine-tunes your sustainable power. A perfect gauge for gauging your progress and setting benchmarks, it’s a must for those serious about improving their performance, whether for time trials or tough group rides.

AlexV

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