endurance

benoit_FTP_.ERG_test_1b

  • Cycling
  • 30mTime
  • 22Stress
  • 0.67Intensity
  • 631Popularity

About this workout

This endurance set features a classic ramp test structure with 4 × 30 seconds at 82% FTP, allowing you to build your aerobic engine while keeping the effort manageable. Perfect for those mid-week sessions that lay the groundwork for sustained performance in your next Kolie Moore FTP test or long group rides.

cycleforme

Workout structure

  • 2 min @ 40% (40w)
  • 2 min @ 40-50% (40-50w)
  • 1 min @ 60% (60w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 70% (70w)
  • 1 min @ 60% (60w)
  • 1 min @ 70-80% (70-80w)
  • 1 min @ 50% (50w)
  • 1 min @ 70-90% (70-90w)
  • 30 sec @ 40% (40w)
  • 2X
    • 30 sec @ 75% (75w)
    • 30 sec @ 65% (65w)
  • 30 sec @ 80% (80w)
  • 2:30 min @ 50% (50w)
  • 4X
    • 1 min @ 65% (65w)
    • 30 sec @ 82% (82w)
  • 2:30 min @ 50% (50w)
  • 1 min @ 65-120% (65-120w)
  • 30 sec @ 50% (50w)
  • 1 min @ 65-140% (65-140w)
  • 3:30 min @ 35% (35w)