Anaerobic

TEST FTP 5'

  • Cycling
  • 34mTime
  • 56Stress
  • 0.99Intensity
  • 41Popularity

About this workout

This brutal anaerobic workout features 3 intervals of 30 seconds at 130.4% FTP, designed to develop your raw sprinting power and lactate tolerance, ideal for ramp tests or the Kolie Moore FTP test. It’s a punishing session that builds the kick you need to close gaps during hard group rides or race kicks.

chogorik2

Workout structure

  • Warm-Up 10 min @ 53-80% (53-80w) 85 rpm
  • 4 min @ 60% (60w) 95 rpm
  • 30 sec @ 130% (130w) 95 rpm
  • Active 30 sec @ 60% (60w) 85 rpm
  • 30 sec @ 130% (130w)
  • 30 sec @ 60% (60w) 85 rpm
  • 30 sec @ 130% (130w)
  • 3 min @ 60% (60w)
  • 5 min @ 152% (152w)
  • 10 min @ 65-40% (65-40w)