SPEC-W3 - Baseline Test
Variant of the new FTP test protocol by Kolie Moore. This one does not require a 'target'ftp to be entered.
https://www.trainingpeaks.com/blog/the-physiology-of-ftp-and-new-testing-protocols/
- Author: otfcoaching
- Sport: bike
- Duration: 81 min
- Dominant zone: Threshold
- Intensity: 0.94
- Created: 2020-02-09T14:26:34.259Z
- Updated: 2026-04-22T10:42:25.831Z
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)