Threshold

FTP 30min long test + open end

  • Cycling
  • 1hTime
  • 96Stress
  • 0.98Intensity
  • 30Popularity

About this workout

This classic FTP test, modeled after the Kolie Moore FTP test, pushes your limits with a 30-minute all-out effort followed by two intense 30-second bursts at 115% FTP. Perfect for gauging your threshold power and preparing for tough group rides or time trials, this workout is essential for defining your sustainable effort.

muenchenchris

Workout structure

  • Warm-Up 5 min @ 50-100% (50-100w)
  • 3 min @ 50% (50w)
  • Cooldown 30 sec @ 115% (115w)
  • 2 min @ 50% (50w)
  • 30 sec @ 115% (115w)
  • 3 min @ 50% (50w)
  • 2 min @ 50-103% (50-103w)
  • 30 min @ 103% (103w)
  • 14 min @ 103-108% (103-108w)