VO2Max

FTP TEST 20min

  • Cycling
  • 1hTime
  • 85Stress
  • 0.92Intensity
  • 30Popularity

About this workout

The FTP Test is a solid way to assess your current fitness level, featuring high-intensity efforts with short bursts at 200% FTP to push your limits. Perfect for those preparing for a ramp test or Kolie Moore FTP test, this session builds your aerobic ceiling and primes you for race-day efforts.

Tomsin

Workout structure

  • 5 min @ 40% (40w) 90 rpm
  • 2 min @ 60% (60w) 90 rpm
  • 1:30 min @ 70% (70w) 90 rpm
  • 1 min @ 80% (80w) 90 rpm
  • 1 min @ 90% (90w) 90 rpm
  • 1 min @ 100% (100w) 90 rpm
  • 30 sec @ 110% (110w) 90 rpm
  • 30 sec @ 120% (120w) 90 rpm
  • 15 sec @ 130% (130w) 90 rpm
  • 15 sec @ 140% (140w) 90 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 6 sec @ 200% (200w) 140 rpm
  • 54 sec @ 50% (50w) 90 rpm
  • 6 sec @ 200% (200w) 140 rpm
  • Open-ended 5 min @ 60% (60w) 90 rpm
  • 20 min @ 115% (115w) 90 rpm
  • 18:54 min @ 50% (50w) 90 rpm