Threshold

British Cycling 20 min Threshold (FTP) test

  • Cycling
  • 1h 0mTime
  • 72Stress
  • 0.85Intensity
  • 30Popularity

About this workout

This British Cycling 20 min Threshold (FTP) test is a classic method to determine your functional threshold power, featuring two tough 5-minute efforts at 98% FTP that mimic the sustained efforts you’ll encounter in time trials and group rides. It's a reliable way to gauge your progress and set the stage for targeted training, making it an essential tool alongside ramp tests and the Kolie Moore FTP test.

JoTri

Workout structure

  • Warm up 5 min @ 27-65% (27-65w) 90 rpm
  • Warm up 2 min @ 27-65% (27-65w) 95 rpm
  • Warm up 2 min @ 65% (65w) 100 rpm
  • Warm up 2 min @ 65-83% (65-83w) 105 rpm
  • Warm up 1:30 min @ 65-83% (65-83w) 110 rpm
  • Spin 30 sec @ 83-98% (83-98w) 120-130 rpm
  • Warm up 2 min @ 27-65% (27-65w) 90 rpm
  • Spin 6 sec @ 135% (135w) 120 rpm
  • 2X
    • Warm up 1 min @ 65% (65w) 90 rpm
    • Spin 6 sec @ 135% (135w) 120 rpm
  • Warm up 2:45 min @ 65% (65w) 90 rpm
  • 2X
    • Threshold 5 min @ 98% (98w) 90-100 rpm
  • Threshold 20 min @ 98% (98w) 90-100 rpm
  • Cool down 10 min @ 27% (27w)