Threshold

FTP_test _Capuschak

  • Cycling
  • 1h 3mTime
  • 56Stress
  • 0.73Intensity
  • 20Popularity

About this workout

This Kolie Moore FTP test is a straightforward threshold effort that challenges you with 3 × 30-second all-out sprints at 100% FTP, making it perfect for gauging your sustainable power for group rides and time trials. Use it to pinpoint your limits and set a baseline for future training, all while building the stamina needed for those race kicks.

AQUA

Workout structure

  • 20 min @ 40% (40w)
  • 3X
    • 30 sec @ 100% (100w) 110 rpm
    • 30 sec @ 50% (50w)
  • 30 sec @ 100% (100w) 110 rpm
  • 5 min @ 50% (50w)
  • 15 min @ 100% (100w) 80-100 rpm
  • 20 min @ 40% (40w)