Anaerobic

Test FTP Coggan

  • Cycling
  • 1h 26mTime
  • 135Stress
  • 0.97Intensity
  • 80Popularity

About this workout

This intense workout features 3 × 60 seconds at 180% FTP, designed to push your anaerobic capacity to the limit while building your kick for closing gaps and raw sprinting power. Perfectly suited as a ramp test alternative or as part of the Kolie Moore FTP test, it helps define your top-end punch for race day.

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Workout structure

  • Risc 20 min @ 50-70% (50-70w) 80-90 rpm
  • 3X
    • Sprint 1 min @ 180% (180w) 90-100 rpm
    • Rest 1 min @ 40% (40w)
  • Rec 5 min @ 40% (40w) 80-90 rpm
  • Sprint 5 min @ 150% (150w) 90-100 rpm
  • Rec 10 min @ 40% (40w) 80-90 rpm
  • Test 20 min @ 105% (105w) 85-95 rpm
  • Def 10 min @ 60% (60w) 80-90 rpm
  • Def 10 min @ 40% (40w) 80-90 rpm