Rubber Glove

Use: Individual use only (see pricing for gyms & studios)
Type: Fitness Test
Duration: 60 minutes
What it's about: A 20 minute functional threshold performance (FTP) test
Featured races:


Designed by the expert coaches at Dig Deep Coaching, this one hour workout is specifically designed to get you ready for, and then do, a 20 minute cycling Functional Threshold Performance test. Having said that, it’s also a great training session in its own right if you’re looking for something with a gradual build, some speed work and then a long, high-intensity interval.


Ah, the old-school days where you just used to bash yourself into the ground day after day hoping it would make you faster.  As fun as that was, it wasn’t effective and few have the time for that. With jobs, families, and a life outside cycling (gasp!), we need to make the most of our training time.  Now, heart rate monitors and power meters allow cyclists to establish fitness thresholds and training zones. The threshold, called your “Functional Threshold Performance (FTP)”, can be used to train more effectively, precisely following training plans and getting you fitter, faster and more powerful in less time.

Establishing your FTP requires that you take a fitness examination of sorts. Typically you ride at your absolute limit for a set period of time, take your average effort over that period, subtract a bit, and you have your Functional Threshold Performance (FTP). Our FTP test video, Rubber Glove, is the best in the world, helping you get the most out of yourself.

With a workout designed by Dig Deep Coaching, you get a solid warm-up, some high-cadence drills and then it’s straight into a 20 minute maximum effort interval. Clear instructions will pace you you to get the most accurate FTP possible.  Once you’re done, further instructions tell you how to calculate your FTP for either heart rate or power depending on which you measured.  As a bonus, we include the Training Zone Worksheet from our 10 Week Training Programme in your download so you can map either your HR or power-based FTP to the appropriate zones.

Rubber Glove is tough. You’ll be up against guys like Cancellara, Stannard, Voeckler, Flecha and more as you battle through the Flanders Classics races Dwars Door Vlaanderen, the Tour of Flanders and Omloop het Nieuwsblad. In true Sufferlandrian style, we also throw a snail, a pro cyclist cooking breakfast on rollers, a monster truck, a power lifter and the apocalypse at you.

More questions? Check out our FAQ on the Rubber Glove FTP test. >>

NOTEYou need to have either a heart rate monitor or power meter if want to calculate your FTP after doing Rubber Glove. If you’re just doing it as a workout, then you don’t need to worry about it.




  • 3:00 Warm-up at effort of 2/10
  • 3:00 3/10 Warm-up
  • 3:00 4/10 Getting warmer!
  • 3:00 5/10 Warmer still!
  • 3:00 6/10 Tempo
  • 3:00 7/10 Strong effort
  • 3:00 2/10 Recovery
  • 4 x 1:00 Fast pedal with 1:00 recovery
  • 3:00 Recovery at 2/10
  • 20:00 Pain, agony, misery and FTP
  • 3:00 Cool-down

The structure is based on the work of Dr. Andrew Coggan and the 20 minute test has become the standard for determining FTP. You’ll be able to do this workout every 10-12 weeks to gauge improvement in your FTP (as long as you do it exactly the same way every time).


For a high-powered fitness test, we’ve got a seriously high-powered, high-energy soundtrack of all electronic music (save for the odd samba or rock song, that is).

Listen to the soundtrack on Spotify

  • Jason de Silva – JDS
  • MFP – Fake Rules
  • Ex-Plosion – Eastern Express
  • Brandon A. Godfrey – Heal the Hour (Robert Olexsyck Remix)
  • Brazuka Fina – Cada Momento & Samba Ti, Samba Eu
  • Let’s Go Safari – BYOB
  • Heifervescent – Try Again
  • Lloic Liatard – Dance One
  • Energia-Buran – Istrebitel
  • Tartarus Meets Jan Johnston – Something’s Missing (Alpax Remix)
  • Archima – Ares
  • Sons of Gods – Gotta Suffer (a dedication to Sufferlandrians everywhere)


Dislocated MTB

The Rubber Glove is a bad, bad thing. You won’t like it, but you will appreciate it – like a good vomit after a heavy night or getting your genitals waxed.

Sample Video

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