20 Minute FTP Test

• Cycling
• 1hTime
• 79Stress
• 0.89Intensity
• 196Popularity

About this workout

This steady threshold session is designed to define your FTP, making it a perfect fit for the Kolie Moore FTP test or as part of your ramp test routine. It’s a classic workout that prepares you for the sustained power needed during group rides and time trials.

Workout structure

• 2 min @ 43% (43w)
• 2 min @ 48% (48w)
• 2 min @ 53% (53w)
• 2 min @ 58% (58w)
• 2 min @ 63% (63w)
• 1 min @ 100% (100w)
• 1 min @ 65% (65w)
• 1 min @ 105% (105w)
• 1 min @ 65% (65w)
• 1 min @ 110% (110w)
• 5 min @ 65% (65w)
• 5 min @ 110% (110w)
• 5 min @ 50% (50w)
• 20 min @ 105% (105w)
• 2:30 min @ 38% (38w)
• 2:30 min @ 36% (36w)
• 2:30 min @ 34% (34w)
• 2:30 min @ 32% (32w)