Threshold

Friel's FTP Confirmation Test

  • Cycling
  • 1h 5mTime
  • 69Stress
  • 0.80Intensity
  • 86Popularity

About this workout

Friel's FTP Confirmation Test is a classic way to define your threshold power, featuring two solid efforts at 88% FTP with short recoveries—perfect for determining your sustainable pace during TTs and group rides. This test is essential for any cyclist looking to nail down their performance metrics, similar to a ramp test or Kolie Moore FTP test, ensuring you're training at the right intensities.

ebigarella

Workout structure

  • 2 min @ 45% (45w)
  • 2 min @ 55% (55w)
  • 6 min @ 60% (60w)
  • 1 min @ 90% (90w)
  • 1 min @ 55% (55w)
  • 1 min @ 100% (100w)
  • 1 min @ 45% (45w)
  • 4 min @ 72% (72w)
  • 1 min @ 40% (40w)
  • 4 min @ 76% (76w)
  • 1 min @ 40% (40w)
  • 4 min @ 80% (80w)
  • 1 min @ 40% (40w)
  • 4 min @ 84% (84w)
  • 1 min @ 40% (40w)
  • 4 min @ 88% (88w)
  • 1 min @ 40% (40w)
  • 4 min @ 92% (92w)
  • 1 min @ 40% (40w)
  • 4 min @ 96% (96w)
  • 1 min @ 40% (40w)
  • 4 min @ 100% (100w)
  • 1 min @ 40% (40w)
  • 4 min @ 104% (104w)
  • 1 min @ 40% (40w)
  • 5 min @ 60% (60w)
  • 1 min @ 45% (45w)