FTP Test - Empirical

• Cycling
• 1h 15mTime
• 108Stress
• 0.93Intensity
• 32Popularity

About this workout

This Kolie Moore FTP test features intense 30-second efforts at 120% FTP, pushing your limits to raise your aerobic ceiling. Ideal for pinpointing your true power on race day or refining your performance ahead of a ramp test, this workout is a must for serious cyclists looking to benchmark their capabilities.

Workout structure

• 5 min @ 50% (50w)
• 2 min @ 65% (65w)
• 2 min @ 75% (75w)
• 1 min @ 85% (85w)
• 1 min @ 95% (95w)
• 3 min @ 60% (60w)
• 3X
  • 30 sec @ 120% (120w)
  • Rest 30 sec @ 50% (50w)
• 8 min @ 50% (50w)
• 10 min @ 94% (94w)
• 15 min @ 102% (102w)
• 3 min @ 106% (106w)
• 3 min @ 110% (110w)
• 3 min @ 114% (114w)
• 3 min @ 118% (118w)
• 3 min @ 122% (122w)
• 10 min @ 50% (50w)