FTP Test (ERG)

• Cycling
• 1h 16mTime
• 99Stress
• 0.88Intensity
• 15Popularity

About this workout

This Kolie Moore FTP test pushes your limits with short, intense intervals to raise your aerobic ceiling, making it a perfect way to gauge your VO2 max and track progress. Ideal for cyclists looking to assess their fitness for upcoming races or time trials, this test serves as a benchmark for your training.

Workout structure

• 20 min @ 30-70% (30-70w)
• 20 sec @ 90% (90w)
• 2X
  • 20 sec @ 110% (110w)
  • 20 sec @ 130% (130w)
  • 2 min @ 90% (90w)
• 20 sec @ 110% (110w)
• 20 sec @ 130% (130w)
• 5 min @ 60% (60w)
• 5 min @ 110% (110w)
• 10 min @ 60% (60w)
• 5 min @ 100% (100w)
• 10 min @ 110% (110w)
• 5 min @ 115% (115w)
• 10 min @ 70-30% (70-30w)