Threshold

WP Week 11 - WO 1 (FTP Test 20')

  • Cycling
  • 1hTime
  • 76Stress
  • 0.87Intensity
  • 55Popularity

About this workout

This steady threshold session is perfect for gauging your current fitness level, much like the Kolie Moore FTP test, and will help you push your limits during weekly group rides or time trials. It's a classic workout designed to define your sustainable power and build the endurance you need for longer efforts.

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Workout structure

  • Warm Up 10 min @ 40-65% (40-65w)
  • 1 min @ 100% (100w)
  • Rest 1 min @ 65% (65w)
  • 1 min @ 105% (105w)
  • Rest 1 min @ 65% (65w)
  • 1 min @ 110% (110w)
  • Rest 5 min @ 65% (65w)
  • 5 min @ 110% (110w)
  • Rest 5 min @ 50% (50w)
  • 20 min @ 102% (102w)
  • Cooldown 10 min @ 40-30% (40-30w)