Threshold

FTP Development (WKO TRi#4- 2020)

Cycling
1hTime
76Stress
0.87Intensity
135Popularity

About this workout

This workout focuses on hitting threshold power with 4 × 30 seconds at 98% FTP, challenging your sustainable effort during group rides and time trials. It's an essential session for boosting your FTP and preparing for those critical moments when the pace surges, helping you mimic the intensity of an FTP test like the Kolie Moore protocol.

pascalkolkman

Workout structure

5 min @ 45-80% (45-80w)
30 sec @ 98% (98w)
30 sec @ 55% (55w)
4X
- 30 sec @ 98% (98w)
- 30 sec @ 55% (55w)
1 min @ 55% (55w)
2 min @ 100% (100w)
30 sec @ 55% (55w)
2 min @ 100% (100w)
30 sec @ 55% (55w)
2 min @ 100% (100w)
30 sec @ 55% (55w)
2 min @ 100% (100w)
30 sec @ 55% (55w)
2 min @ 55% (55w)
2 min @ 100% (100w)
30 sec @ 55% (55w)
2 min @ 100% (100w)
30 sec @ 55% (55w)
2 min @ 100% (100w)
30 sec @ 55% (55w)
2 min @ 100% (100w)
30 sec @ 55% (55w)
2 min @ 55% (55w)
2 min @ 100% (100w)
30 sec @ 55% (55w)
2 min @ 100% (100w)
30 sec @ 55% (55w)
2 min @ 100% (100w)
30 sec @ 55% (55w)
2 min @ 100% (100w)
30 sec @ 55% (55w)
2 min @ 55% (55w)
2 min @ 100% (100w)
30 sec @ 55% (55w)
2 min @ 100% (100w)
30 sec @ 55% (55w)
2 min @ 100% (100w)
30 sec @ 55% (55w)
2 min @ 100% (100w)
30 sec @ 55% (55w)
3 min @ 75-55% (75-55w)