8 Min FTP Test

• Cycling
• 1hTime
• 77Stress
• 0.88Intensity
• 25Popularity

About this workout

The 8 Min FTP Test is a solid way to assess your current fitness while pushing your aerobic ceiling with two hard 8-minute efforts at 112% FTP, paired with recovery intervals. This protocol is a great addition to your training arsenal, especially if you're looking to fine-tune your performance for time trials or group rides.

Workout structure

• 5 min @ 50% (50w)
• 7 min @ 50-65% (50-65w)
• 1 min @ 75% (75w)
• 1 min @ 55% (55w)
• 2 min @ 75% (75w)
• 2 min @ 55% (55w)
• 30 sec @ 55-150% (55-150w)
• 30 sec @ 150% (150w)
• 3:30 min @ 55% (55w)
• 30 sec @ 55-160% (55-160w)
• 30 sec @ 160% (160w)
• 5 min @ 55% (55w)
• 8 min @ 112% (112w)
• 10 min @ 55% (55w)
• 8 min @ 112% (112w)
• 5:30 min @ 55-50% (55-50w)