BC Threshold Test

• Cycling
• 55mTime
• 77Stress
• 0.92Intensity
• 20Popularity

About this workout

The BC Threshold Test is a classic way to pinpoint your FTP, featuring two tough intervals at 95% FTP with brief recoveries that will push your limits. This time-tested method mirrors ramp tests and CTS tests, making it a vital tool for determining the power you can sustain during group rides and time trials.

Workout structure

• Warm-Up 5 min @ 35-55% (35-55w) 85 rpm
• Active 1 min @ 55% (55w) 90 rpm
• Active 1 min @ 60% (60w) 95 rpm
• Active 1 min @ 75% (75w) 95 rpm
• Active 1 min @ 80% (80w) 95 rpm
• Active 1 min @ 85% (85w) 95 rpm
• Active 1 min @ 95% (95w) 95 rpm
• Active 1 min @ 100% (100w) 95 rpm
• Active 2 min @ 45% (45w) 85 rpm
• 2X
  • Active 15 sec @ 95% (95w) 125 rpm
  • Active 1 min @ 45% (45w) 85 rpm
• Active 15 sec @ 95% (95w) 125 rpm
• Active 3:15 min @ 45% (45w) 85 rpm
• Active 10 min @ 100% (100w) 95 rpm
• Active 20 min @ 105% (105w) 95 rpm
• Cooldown 5 min @ 55-35% (55-35w) 85 rpm