Tri Coaching NZ

Wednesday Windtrainer Workout: Trainer Road FTP Test

This session is a great test of your Functional Threshold Power (FTP), giving you an indication of your current level of fitness.

Each Wednesday I’ll post a Windtrainer Workout that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

Trainer Road FTP Test

  • 10min Warm Up Level II;
  • 2x 60sec Level III-IV, 60sec RI Level II;
  • 60sec Level V;
  • 5min Level II;

Main set:

  • 5min Level V;
  • 7min Level II;
  • 2x 30sec Level V+, 5:30min RI Level II;
  • 2x 2min Level V, 6min RI Level II;
  • 10min Stretching

The first 10 minutes of the warm-up should be done at an intensity that is steady but not overconsuming at Level II. From there move into a set of two 60-second intervals at Level III-IV to get the heart rate up and the body ready for the main set. After each interval have a 60-second Rest Interval (RI). Next do a solid 60-second effort at Level V, prior to 5 minutes back down at Level II to complete the warm-up.

The main set kicks off with 5 minutes of riding at Level V, work as hard as you can with this effort.  You then get the reward of 7 minutes at Level II to recover.

Following that you then complete a set of two 30-second intervals as high as you can go to the very top end of Level V. After each interval drop back to Level II for 5:30 minutes.

The last set is two repetitions of a 2-minute interval at Level V with 6 minutes Rest Interval (RI) at Level II. The Rest Interval after the last rep also doubles as your Cool Down.

Finish with 10 minutes of stretching to assist with your recovery.  This isn’t necessarily included in the 60-minute workout and can be conducted whilst showering post-workout.

This session is a standard test within the Trainer Road software and if done correctly is very hard and will leave you shattered at the end of it. But is a great gauge of your current fitness and can assist with developing training intensities for future workouts.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729. Make sure you sign up for my informative newsletter.

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Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE

Price: $ 0.00

If you enjoyed this workout, here is a similar session I published previously.

Wednesday Windtrainer Workout: Sitting/Standing Hill Reps

For more great workouts of this nature check out my eBook Top 10 Cycle Workouts From Coach Ray.


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