Threshold

FTP Test - Empirical: Progression 1

  • Cycling
  • 1h 19mTime
  • 121Stress
  • 0.96Intensity
  • 15Popularity

About this workout

This Kolie Moore FTP Test is a classic threshold workout that pushes your limits with short bursts at 120% FTP, providing the sustained effort you need for weekly group rides and time trials. It's a vital tool for defining your functional threshold power and measuring progress as you build your sustainable speed.

JonnyG77

Workout structure

  • 3 min @ 50% (50w)
  • 2 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 1 min @ 85% (85w)
  • 1 min @ 95% (95w)
  • 1 min @ 60% (60w)
  • 3X
    • 30 sec @ 120% (120w)
    • Rest 30 sec @ 50% (50w)
  • 6 min @ 50% (50w)
  • 10 min @ 95% (95w)
  • 25 min @ 100% (100w)
  • 3 min @ 105% (105w)
  • 3 min @ 110% (110w)
  • 3 min @ 115% (115w)
  • 3 min @ 120% (120w)
  • 3 min @ 125% (125w)
  • 10 min @ 50% (50w)