Test FTP (3' + 12')

• Cycling
• 2h 0mTime
• 137Stress
• 0.83Intensity
• 25Popularity

About this workout

Classic FTP test protocol with a 3-minute maximal effort followed by a 12-minute maximal effort, separated by recovery. Includes a thorough warm-up and cool-down.

Workout structure

• Warm-Up 15 min @ 53% (53w)
• Warm-Up 15 min @ 66% (66w)
• Active 3 min @ 85% (85w)
• Active 2 min @ 98% (98w)
• Rest 10 min @ 56% (56w)
• Interval 3 min @ 148% (148w)
• Rest 15 min @ 53% (53w)
• Interval 12 min @ 125% (125w)
• Cooldown 45 min @ 56% (56w)