Tempo

DFA Alpha Test

  • Cycling
  • 40mTime
  • 37Stress
  • 0.74Intensity
  • 80Popularity

About this workout

The DFA Alpha Test features a solid main set of 4 x 60 seconds at 80% FTP, perfect for honing your aerobic durability and preparing for those long climbs. This mid-week staple will help you build the endurance needed for sustained efforts in group rides and time trials, making it a great addition to your training toolkit alongside ramp tests and CTS tests.

grs

Workout structure

  • Warm-Up 2 min @ 50% (50w)
  • 1 min @ 60% (60w)
  • Cooldown 1 min @ 70% (70w)
  • 1 min @ 100% (100w)
  • 1 min @ 62% (62w)
  • 1 min @ 64% (64w)
  • 1 min @ 66% (66w)
  • 1 min @ 68% (68w)
  • 1 min @ 70% (70w)
  • 1 min @ 72% (72w)
  • 1 min @ 74% (74w)
  • 1 min @ 76% (76w)
  • 1 min @ 78% (78w)
  • 1 min @ 80% (80w)
  • 1 min @ 82% (82w)
  • 1 min @ 84% (84w)
  • 1 min @ 86% (86w)
  • 1 min @ 88% (88w)
  • 1 min @ 90% (90w)
  • 1 min @ 88% (88w)
  • 1 min @ 86% (86w)
  • 1 min @ 84% (84w)
  • 1 min @ 82% (82w)
  • 1 min @ 80% (80w)
  • 1 min @ 78% (78w)
  • 1 min @ 76% (76w)
  • 1 min @ 74% (74w)
  • 1 min @ 72% (72w)
  • 1 min @ 70% (70w)
  • 1 min @ 68% (68w)
  • 1 min @ 66% (66w)
  • 1 min @ 64% (64w)
  • 1 min @ 62% (62w)
  • 1 min @ 60% (60w)
  • 5 min @ 60-40% (60-40w)