4wk FTP Booster - W4D7 - FTP Test

• Cycling
• 1h 8mTime
• 80Stress
• 0.84Intensity
• 40Popularity

About this workout

This Kolie Moore FTP test is a solid way to gauge your progress with a gnarly main set of 3 × 20 sec efforts at 130% FTP, challenging your VO2 max and pushing your aerobic ceiling. Perfect for those looking to benchmark their fitness or prepare for an upcoming race.

Workout structure

• Active 1 min @ 30% (30w)
• Active 1 min @ 32% (32w)
• Active 1 min @ 34% (34w)
• Active 1 min @ 36% (36w)
• Active 1 min @ 38% (38w)
• Active 1 min @ 41% (41w)
• Active 1 min @ 43% (43w)
• Active 1 min @ 45% (45w)
• Active 1 min @ 47% (47w)
• Active 1 min @ 49% (49w)
• Active 1 min @ 51% (51w)
• Active 1 min @ 53% (53w)
• Active 1 min @ 55% (55w)
• Active 1 min @ 57% (57w)
• Active 1 min @ 59% (59w)
• Active 1 min @ 62% (62w)
• Active 1 min @ 64% (64w)
• Active 1 min @ 66% (66w)
• Active 1 min @ 68% (68w)
• Active 1 min @ 70% (70w)
• 3X
  • Active 20 sec @ 90% (90w)
  • Active 20 sec @ 110% (110w)
  • Active 20 sec @ 130% (130w)
• Active 5 min @ 60% (60w)
• Active 10 min @ 110% (110w)
• Active 10 min @ 60% (60w)
• Active 10 min @ 100% (100w)
• Active 1 min @ 70% (70w)
• Active 1 min @ 66% (66w)
• Active 1 min @ 61% (61w)
• Active 1 min @ 57% (57w)
• Active 1 min @ 52% (52w)
• Active 1 min @ 48% (48w)
• Active 1 min @ 43% (43w)
• Active 1 min @ 39% (39w)
• Active 1 min @ 34% (34w)
• Active 1 min @ 30% (30w)