Plan FTP Test special
- Cycling
- 1h 22mTime
- 110Stress
- 0.89Intensity
- 170Popularity
About this workout
This workout is perfect for dialing in your power with a Kolie Moore FTP test approach, featuring intense 3 × 20 sec efforts at 130% FTP to push your aerobic ceiling. Boost your performance for those steep climbs and critical race moments while getting familiar with the ramp test protocol.
Workout structure
- 43 sec @ 30% (30w)
- 43 sec @ 32% (32w)
- 43 sec @ 34% (34w)
- 43 sec @ 35% (35w)
- 43 sec @ 36% (36w)
- 43 sec @ 38% (38w)
- 43 sec @ 39% (39w)
- 43 sec @ 41% (41w)
- 43 sec @ 42% (42w)
- 43 sec @ 44% (44w)
- 43 sec @ 45% (45w)
- 43 sec @ 46% (46w)
- 43 sec @ 48% (48w)
- 43 sec @ 49% (49w)
- 43 sec @ 51% (51w)
- 43 sec @ 52% (52w)
- 43 sec @ 54% (54w)
- 43 sec @ 55% (55w)
- 43 sec @ 56% (56w)
- 43 sec @ 58% (58w)
- 43 sec @ 59% (59w)
- 43 sec @ 61% (61w)
- 43 sec @ 62% (62w)
- 43 sec @ 64% (64w)
- 43 sec @ 65% (65w)
- 43 sec @ 66% (66w)
- 43 sec @ 68% (68w)
- 39 sec @ 70% (70w)
- 3X
- 20 sec @ 90% (90w)
- 20 sec @ 110% (110w)
- 20 sec @ 130% (130w)
- 5 min @ 60% (60w)
- 5 min @ 110% (110w)
- 10 min @ 60% (60w)
- 5 min @ 103% (103w)
- 5 min @ 106% (106w)
- 5 min @ 109% (109w)
- 5 min @ 112% (112w)
- 4:50 min @ 115% (115w)
- Free-ride 5 min @ 60% (60w)
- 43 sec @ 70% (70w)
- 43 sec @ 66% (66w)
- 43 sec @ 63% (63w)
- 43 sec @ 60% (60w)
- 43 sec @ 57% (57w)
- 43 sec @ 54% (54w)
- 43 sec @ 51% (51w)
- 43 sec @ 49% (49w)
- 43 sec @ 46% (46w)
- 43 sec @ 43% (43w)
- 43 sec @ 40% (40w)
- 43 sec @ 37% (37w)
- 43 sec @ 34% (34w)
- 41 sec @ 30% (30w)