Threshold

Progression 1 FTP Test

  • Cycling
  • 1h 16mTime
  • 110Stress
  • 0.93Intensity
  • 45Popularity

About this workout

This Kolie Moore FTP test features a brutal main set with short, high-intensity efforts at 200% FTP followed by active recovery, making it perfect for gauging your threshold power. Use it to define your sustainable power for those weekly group rides and time trials, ensuring you're primed for performance.

velocoach

Workout structure

  • 5 min @ 40% (40w)
  • 2 min @ 60% (60w)
  • 1:30 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 30 sec @ 110% (110w)
  • 30 sec @ 120% (120w)
  • 15 sec @ 130% (130w)
  • 15 sec @ 140% (140w)
  • 2 min @ 50% (50w)
  • 6 sec @ 200% (200w)
  • 54 sec @ 50% (50w)
  • 6 sec @ 200% (200w)
  • Open-ended 10 min @ 60% (60w)
  • 10 min @ 95% (95w)
  • 30 min @ 100% (100w)
  • 10 min @ 100-110% (100-110w)