60min FTP Test (ERG)
- Cycling
- 1h 1mTime
- 74Stress
- 0.85Intensity
- 45Popularity
About this workout
Classic 20-minute FTP test with structured warm-up, activation efforts, and guided cues throughout the test segment. Adjust ERG target +/-3% after the first 5 minutes if needed.
Workout structure
- Warm-Up 10 min @ 50-60% (50-60w)
- Warm-Up 5 min @ 71% (71w)
- Warm-Up 5 min @ 80% (80w)
- Rest 3 min @ 50% (50w)
- 3X
- Interval 1 min @ 108% (108w)
- Rest 1 min @ 50% (50w)
- Rest 5 min @ 50% (50w)
- Interval 5 min @ 102% (102w)
- Interval 5 min @ 102% (102w)
- Interval 5 min @ 102% (102w)
- Interval 5 min @ 102% (102w)
- Interval 1 min @ 102% (102w)
- Interval 1 min @ 102% (102w)
- Cooldown 5 min @ 50-42% (50-42w)