Threshold

FTP 20' (Coggan&Allen)

  • Cycling
  • 1h 18mTime
  • 88Stress
  • 0.82Intensity
  • 140Popularity

About this workout

This classic 20-minute FTP test by Coggan & Allen pushes your threshold power, making it perfect for defining your sustainable race pace and improving your performance on weekly group rides. Ideal for those looking to build a strong aerobic engine, this steady workout is a staple for any cyclist aiming to increase their FTP efficiently.

Waresny

Workout structure

  • 10 min @ 55% (55w) 90 rpm
  • 10 min @ 65% (65w) 90 rpm
  • Rest 3 min @ 20% (20w)
  • 1 min @ 100% (100w) 95 rpm
  • 1 min @ 65% (65w) 90 rpm
  • 1 min @ 110% (110w) 95 rpm
  • 1 min @ 65% (65w) 90 rpm
  • 1 min @ 120% (120w) 95 rpm
  • 2 min @ 65% (65w) 90 rpm
  • Rest 3 min @ 20% (20w)
  • 5 min @ 106% (106w) 95 rpm
  • Rest 2 min @ 20% (20w)
  • 5 min @ 65% (65w) 90 rpm
  • Rest 3 min @ 20% (20w)
  • 20 min @ 100% (100w) 80 rpm
  • 10 min @ 65% (65w) 95 rpm