Workouts / FTP test
FTP test
FTP Test – 2×8 Minute
Two 8-minute efforts slightly above FTP. Use average power to estimate FTP as per historical protocols.
Duration1:26:00
TSS70
IF0.70
Blocks7
Time1:26:00
TSS70
IF0.70
Profile
Targets in % FTP
100%50%0%
0:0043:001:26:00
Z1 78% · 67 minZ5 22% · 19 min
Intervals
7 blocksZ1
Warm-up
20:0055%Repeat 3×
Z5
Interval
1:00115%Z1
Recovery
2:0055%Z1
Recovery
6:0055%Repeat 2×
Z5
IntervalHard but sustainable.
8:00110%Z1
RecoveryFull recovery between tests.
10:0055%Z1
Cool-down
15:0045%What it trains
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.