Threshold

Baseline FTP Test

  • Cycling
  • 1h 6mTime
  • 95Stress
  • 0.93Intensity
  • 40Popularity

About this workout

The Baseline FTP Test is a classic way to gauge your sustainable power, featuring a punishing 2 x 5-second sprint at 200% FTP followed by recovery. This test mimics the intensity of a ramp test or Kolie Moore FTP test, providing a solid benchmark for your threshold 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)
  • 15 min @ 100% (100w)
  • 15 min @ 100-110% (100-110w)