Anaerobic

FTP Test

  • Cycling
  • 1h 13mTime
  • 122Stress
  • 1.00Intensity
  • 45Popularity

About this workout

This Kolie Moore FTP test features a punishing main set of 3×20 seconds at 130% FTP, designed to push your anaerobic capacity and reveal your true power potential. Perfect for assessing your sprinting strength and lactate tolerance, this test is essential for anyone serious about improving their race performance.

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Workout structure

  • Warm-Up 20 min @ 30-70% (30-70w)
  • 3X
    • Active 20 sec @ 90% (90w)
    • Active 20 sec @ 110% (110w)
    • Active 20 sec @ 130% (130w)
  • Active 5 min @ 60% (60w)
  • Active 5 min @ 110% (110w)
  • Active 10 min @ 60% (60w)
  • Free-ride 20 min @ 130% (130w)
  • Cooldown 10 min @ 70-30% (70-30w)