Anaerobic

DIY_FTP_Test

Cycling
34mTime
54Stress
0.98Intensity
40Popularity

About this workout

The DIY FTP Test features a hard-hitting main set of 2 × 30 seconds at 100% FTP, giving you a chance to push your limits and gauge your anaerobic capacity. This protocol is a solid choice for honing your sprinting power and lactate tolerance, perfect for closing gaps in a race or sharpening your speed for a ramp test.

Klinge

Workout structure

10 min @ 25-72% (25-72w)
30 sec @ 50% (50w)
30 sec @ 79% (79w)
30 sec @ 50% (50w)
30 sec @ 86% (86w)
30 sec @ 50% (50w)
30 sec @ 93% (93w)
30 sec @ 50% (50w)
30 sec @ 100% (100w)
30 sec @ 50% (50w)
30 sec @ 107% (107w)
5 min @ 50% (50w)
30 sec @ 36% (36w)
30 sec @ 45% (45w)
30 sec @ 54% (54w)
30 sec @ 62% (62w)
30 sec @ 72% (72w)
30 sec @ 80% (80w)
30 sec @ 89% (89w)
30 sec @ 98% (98w)
30 sec @ 107% (107w)
30 sec @ 116% (116w)
30 sec @ 125% (125w)
30 sec @ 134% (134w)
30 sec @ 143% (143w)
30 sec @ 152% (152w)
30 sec @ 161% (161w)
30 sec @ 170% (170w)
30 sec @ 179% (179w)
30 sec @ 188% (188w)
5 min @ 50-36% (50-36w)