FTP DIY test

• Cycling
• 25mTime
• 62Stress
• 1.21Intensity
• 20Popularity

About this workout

This brutal FTP DIY test includes two high-intensity efforts at 98.6% of your FTP, pushing your anaerobic capacity and lactate tolerance to the limit. Perfect for those preparing for a ramp test or the Kolie Moore FTP test, it’s a tough, effective way to gauge your power and prepare for race kicks.

Workout structure

• 10 min @ 25-79% (25-79w) 90 rpm
• 30 sec @ 99% (99w) 95 rpm
• Rest 30 sec @ 52% (52w)
• 30 sec @ 109% (109w) 105 rpm
• Rest 30 sec @ 52% (52w)
• 30 sec @ 120% (120w) 115 rpm
• Rest 2:30 min @ 52% (52w)
• 30 sec @ 36% (36w) 95 rpm
• 30 sec @ 45% (45w) 95 rpm
• 30 sec @ 54% (54w) 95 rpm
• 30 sec @ 63% (63w) 95 rpm
• 30 sec @ 72% (72w) 95 rpm
• 30 sec @ 81% (81w) 95 rpm
• 30 sec @ 90% (90w) 95 rpm
• 30 sec @ 99% (99w) 95 rpm
• 30 sec @ 108% (108w) 95 rpm
• 30 sec @ 117% (117w) 95 rpm
• 30 sec @ 125% (125w) 95 rpm
• 30 sec @ 134% (134w) 95 rpm
• 30 sec @ 143% (143w) 95 rpm
• 30 sec @ 152% (152w) 95 rpm
• 30 sec @ 161% (161w) 95 rpm
• 30 sec @ 170% (170w) 95 rpm
• 30 sec @ 179% (179w) 95 rpm
• 30 sec @ 188% (188w) 95 rpm
• 30 sec @ 197% (197w) 95 rpm
• 30 sec @ 206% (206w) 95 rpm
• 30 sec @ 215% (215w) 95 rpm