FTP ramp test 30min
- Cycling
- 31mTime
- 79Stress
- 1.23Intensity
- 85Popularity
About this workout
The Kolie Moore FTP test is a solid way to gauge your anaerobic capacity with a steady effort that pushes your limits for 32 minutes. This workout builds the kick to close gaps and develop raw sprinting power, making it ideal for race scenarios or when you need that extra punch in a group ride.
Workout structure
- Warm-Up 2 min @ 50% (50w)
- 1 min @ 60% (60w)
- Cooldown 1 min @ 65% (65w)
- 1 min @ 70% (70w)
- 1 min @ 75% (75w)
- 1 min @ 80% (80w)
- 1 min @ 85% (85w)
- 1 min @ 90% (90w)
- 1 min @ 95% (95w)
- 1 min @ 100% (100w)
- 1 min @ 105% (105w)
- 1 min @ 110% (110w)
- 1 min @ 115% (115w)
- 1 min @ 120% (120w)
- 1 min @ 125% (125w)
- 1 min @ 130% (130w)
- 1 min @ 135% (135w)
- 1 min @ 140% (140w)
- 1 min @ 145% (145w)
- 1 min @ 150% (150w)
- 1 min @ 155% (155w)
- 1 min @ 160% (160w)
- 1 min @ 165% (165w)
- 1 min @ 170% (170w)
- 1 min @ 175% (175w)
- 4 min @ 60% (60w)
- 1:30 min @ 50% (50w)