Threshold

FTP Test

  • Cycling
  • 1h 30mTime
  • 122Stress
  • 0.90Intensity
  • 15Popularity

About this workout

The FTP Test is a classic benchmark workout featuring a ramp test approach with 2 × 60 sec efforts at 103% FTP, challenging your sustainable power. This session is essential for defining your threshold, ensuring you're ready to tackle those tough group rides and time trials.

Samfuller

Workout structure

  • 1 min @ 30% (30w)
  • 14 min @ 61% (61w)
  • 3 min @ 76% (76w)
  • 2 min @ 83% (83w)
  • 1 min @ 91% (91w)
  • 3 min @ 50% (50w)
  • 1 min @ 100% (100w) 90 rpm
  • 1 min @ 50% (50w)
  • 1 min @ 103% (103w) 100 rpm
  • 1 min @ 50% (50w)
  • 1 min @ 106% (106w) 105 rpm
  • 5 min @ 61% (61w)
  • 45 min @ 103% (103w) 90 rpm
  • 11 min @ 30% (30w) 95 rpm