TCC FTP Test 220 FTP

• Cycling
• 21mTime
• 58Stress
• 1.28Intensity
• 30Popularity

About this workout

This 22-minute anaerobic effort mimics the intensity of a Kolie Moore FTP test, pushing your limits to build raw sprinting power and lactate tolerance. Perfect for sharpening your kick in critical race moments or closing gaps during a hard group ride, it’s a punishing but effective way to elevate your top-end performance.

Workout structure

• 5 min @ 57-68% (57-68w)
• 3 min @ 80% (80w)
• 5 min @ 34% (34w)
• 30 sec @ 46% (46w)
• 30 sec @ 57% (57w)
• 30 sec @ 68% (68w)
• 30 sec @ 80% (80w)
• 30 sec @ 91% (91w)
• 30 sec @ 102% (102w)
• 30 sec @ 114% (114w)
• 30 sec @ 125% (125w)
• 30 sec @ 136% (136w)
• 30 sec @ 148% (148w)
• 30 sec @ 159% (159w)
• 30 sec @ 171% (171w)
• 30 sec @ 182% (182w)
• 30 sec @ 193% (193w)
• 30 sec @ 205% (205w)
• 30 sec @ 216% (216w)
• 30 sec @ 227% (227w)