4wk FTP Booster W4D7 FTP Test

• Cycling
• 1h 8mTime
• 88Stress
• 0.89Intensity
• 641Popularity

About this workout

This Kolie Moore FTP test is a classic way to gauge your progress, featuring brutal 20-second efforts at 130% FTP to push your limits, followed by short recoveries. Perfect for assessing your current fitness level and setting the stage for future training, this test will help define your sustainable power for time trials and group rides.

Workout structure

• 5 min @ 36% (36w)
• 5 min @ 53% (53w)
• 5 min @ 71% (71w)
• 3X
  • 20 sec @ 90% (90w)
  • 20 sec @ 110% (110w)
  • 20 sec @ 130% (130w)
• 5 min @ 60% (60w)
• 5 min @ 110% (110w)
• 10 min @ 60% (60w)
• 20 min @ 107% (107w)
• 5 min @ 67% (67w)
• 5 min @ 33% (33w)