VO2Max

FTP Test 20min (1 hour)

  • Cycling
  • 1hTime
  • 90Stress
  • 0.95Intensity
  • 672Popularity

About this workout

This Kolie Moore FTP test is a straightforward way to gauge your cycling fitness, featuring two hard 30-second efforts at 115% FTP that mimic the intensity of a ramp test. It's an essential benchmark for dialing in your training zones and improving your top-end aerobic capacity.

SergeyV

Workout structure

  • Warm-Up 3 min @ 55% (55w)
  • Warm-Up 1 min @ 60% (60w)
  • Warm-Up 1 min @ 65% (65w)
  • Warm-Up 1 min @ 75% (75w)
  • Warm-Up 45 sec @ 90% (90w) 110 rpm
  • Warm-Up 15 sec @ 100% (100w) 120 rpm
  • Warm-Up 5 min @ 60% (60w)
  • 2X
    • Active 30 sec @ 115% (115w)
    • Rest 1:30 min @ 60% (60w)
  • Active 30 sec @ 115% (115w)
  • Rest 3:30 min @ 60% (60w)
  • Active 4 min @ 115% (115w)
  • Rest 6 min @ 60% (60w)
  • Active 20 min @ 115% (115w)
  • Cooldown 5 min @ 60% (60w)
  • Cooldown 5 min @ 45% (45w)