FTP Test 20min (1 hour)

FTP Test 20 min.

Author: SergeyV
Sport: bike
Duration: 60 min
Dominant zone: VO2Max
Intensity: 0.95
Created: 2019-11-08T18:58:42.035Z
Updated: 2026-04-22T10:41:31.648Z

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)