45' FTP Test

• Cycling
• 42mTime
• 47Stress
• 0.82Intensity
• 30Popularity

About this workout

This 45-minute FTP test, inspired by the Kolie Moore FTP test, features a solid 42-minute steady VO2 max effort that pushes your aerobic ceiling. Ideal for gauging your fitness progress and setting a benchmark, it’s a must-do for serious cyclists looking to improve their performance on race day or during intense group rides.

Workout structure

• Warm-Up 5 min @ 30-70% (30-70w)
• Warm-Up 20 sec @ 90% (90w)
• Interval 20 sec @ 110% (110w)
• Interval 20 sec @ 130% (130w)
• Rest 3 min @ 60% (60w)
• Interval 3 min @ 110% (110w)
• Interval 2 min @ 120% (120w)
• Rest 6 min @ 55% (55w)
• FTP Test 20 min @ 80% (80w)
• Rest 2 min @ 50-30% (50-30w)