VO2Max

FTP Test - Long

  • Cycling
  • 1h 13mTime
  • 96Stress
  • 0.89Intensity
  • 15Popularity

About this workout

This Kolie Moore FTP test is a solid way to push your limits with three brutal 20-second efforts at 130% FTP, designed to raise your aerobic ceiling and prepare you for race kicks or hard group ride efforts. Perfect for assessing your fitness and setting benchmarks, this workout is a must for any serious cyclist looking to improve their performance.

jctune

Workout structure

  • Warm-Up 20 min @ 30-70% (30-70w)
  • 3X
    • Active 20 sec @ 90% (90w)
    • Active 20 sec @ 110% (110w)
    • Active 20 sec @ 130% (130w)
  • Active 5 min @ 60% (60w)
  • Active 5 min @ 110% (110w)
  • Active 10 min @ 60% (60w)
  • Free-ride 20 min @ 110% (110w)
  • Cooldown 10 min @ 70-30% (70-30w)