Threshold

FTP Hunter Allen Protocol (20min steady state)

  • Cycling
  • 1h 15mTime
  • 88Stress
  • 0.84Intensity
  • 95Popularity

About this workout

This FTP Hunter Allen Protocol focuses on steady-state efforts, with a punchy main set of 3 × 30 seconds at 130% FTP to build your threshold power and lactate tolerance. Perfect for improving your performance in time trials and group rides, it’s a classic way to define your FTP while pushing your limits.

Javi SF

Workout structure

  • 2 min @ 33% (33w)
  • 2 min @ 36% (36w)
  • 2 min @ 38% (38w)
  • 2 min @ 43% (43w)
  • 2 min @ 46% (46w)
  • 2 min @ 49% (49w)
  • 2 min @ 53% (53w)
  • 2 min @ 55% (55w)
  • 2 min @ 60% (60w)
  • 2 min @ 65% (65w)
  • 3X
    • 30 sec @ 90% (90w)
    • 30 sec @ 110% (110w)
    • 30 sec @ 130% (130w)
  • 5 min @ 60% (60w)
  • 5 min @ 110% (110w)
  • 10 min @ 60% (60w)
  • 20 min @ 99% (99w)
  • 2 min @ 50% (50w)
  • 2 min @ 45% (45w)
  • 2 min @ 40% (40w)
  • 2 min @ 35% (35w)
  • 3 min @ 30% (30w)