Threshold

SPEC-W3 - Baseline Test

  • Cycling
  • 1h 21mTime
  • 119Stress
  • 0.94Intensity
  • 417Popularity

About this workout

The SPEC-W3 Baseline Test features two 20-minute intervals at 102% FTP, pushing your threshold to define your limits, making it a great option for athletes preparing for a ramp test or CTS test. This workout is essential for establishing your sustainable power for group rides and time trials, ensuring you know exactly where you stand.

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Workout structure

  • Warm-Up 2 min @ 50% (50w)
  • 2 min @ 65% (65w)
  • 2 min @ 88% (88w)
  • 1 min @ 95% (95w)
  • 3 min @ 50% (50w)
  • 1 min @ 100% (100w)
  • 1 min @ 50% (50w)
  • 1 min @ 110% (110w)
  • 1 min @ 50% (50w)
  • 1 min @ 120% (120w)
  • 5 min @ 60% (60w)
  • 10 min @ 98% (98w)
  • 20 min @ 102% (102w)
  • 20 min @ 102-108% (102-108w)
  • 1 min @ 30% (30w)
  • 5 min @ 60% (60w)
  • Cooldown 5 min @ 60-45% (60-45w)