VO2Max

35-40min FTP test

  • Cycling
  • 2h 0mTime
  • 141Stress
  • 0.84Intensity
  • 171Popularity

About this workout

This Kolie Moore FTP test is a straightforward yet challenging way to assess your VO2 max with 2 × 3-minute intervals at 85.2% FTP, perfect for gauging your aerobic ceiling. Ideal for serious cyclists aiming to understand their performance limits, this test will help you sustain the effort needed for competitive group rides and time trials.

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Workout structure

  • 15 min @ 45% (45w)
  • 2 min @ 55% (55w)
  • 4 min @ 64% (64w) 90-105 rpm
  • 1 min @ 44% (44w)
  • 4 min @ 64% (64w) 90-105 rpm
  • 2 min @ 44% (44w)
  • 2X
    • 30 sec @ 111% (111w)
    • 1 min @ 44% (44w)
  • 2X
    • 30 sec @ 114% (114w)
    • 1 min @ 44% (44w)
  • 2X
    • 30 sec @ 118% (118w)
    • 1 min @ 44% (44w)
  • 2X
    • 30 sec @ 122% (122w)
    • 1 min @ 44% (44w)
  • 30 sec @ 125% (125w)
  • 1 min @ 44% (44w)
  • 30 sec @ 129% (129w)
  • 5 min @ 44% (44w)
  • 10 min @ 94% (94w)
  • 15 min @ 100% (100w)
  • 15 min @ 100-120% (100-120w)
  • 5 min @ 37% (37w)
  • 5 min @ 50% (50w)
  • 5 min @ 63% (63w)
  • 2 min @ 37% (37w)
  • 2X
    • 3 min @ 85% (85w) 60 rpm
    • 1 min @ 37% (37w)
  • 3 min @ 85% (85w) 60 rpm
  • 5 min @ 37% (37w)