VO2Max

W7TUE: FTP Test (20 min)

  • Cycling
  • 51mTime
  • 49Stress
  • 0.76Intensity
  • 30Popularity

About this workout

This Kolie Moore FTP test is a vital tool for gauging your aerobic ceiling, featuring a solid main set of 3 × 20 seconds at 90% FTP with brief recoveries. Perfect for assessing your potential and pushing your limits, it's a crucial workout for those serious about improving performance in time trials and race scenarios.

Sergibart

Workout structure

  • Warm-Up 10 min @ 40-75% (40-75w)
  • Active 20 sec @ 90% (90w)
  • Active 20 sec @ 110% (110w)
  • Active 20 sec @ 130% (130w)
  • Active 20 sec @ 90% (90w)
  • Active 20 sec @ 110% (110w)
  • Active 20 sec @ 130% (130w)
  • Active 20 sec @ 90% (90w)
  • Active 20 sec @ 110% (110w)
  • Active 20 sec @ 130% (130w)
  • Active 3 min @ 60% (60w)
  • Active 5 min @ 110% (110w)
  • Active 5 min @ 60% (60w)
  • Free-ride 20 min @ 60% (60w)
  • Cooldown 5 min @ 65-45% (65-45w)