FTP Test 20 min from Kriss

• Cycling
• 1h 13mTime
• 62Stress
• 0.71Intensity
• 50Popularity

About this workout

This Kolie Moore FTP test pushes your limits with 3 sets of 20 seconds at 130% FTP, designed to elevate your aerobic ceiling and prepare you for those tough climbs and sprints. Use it as a benchmark to assess your progress and refine your power output for race day.

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 20:10 min @ 60% (60w)
• Cooldown 10 min @ 70-30% (70-30w)