4wk FTP builder day 5

• Cycling
• 50mTime
• 52Stress
• 0.78Intensity
• 175Popularity

About this workout

This brutal anaerobic workout packs in 3 sets of 5×40 seconds at 109.1% FTP to develop your top-end punch, perfect for closing gaps in a group ride or ramping up your sprinting power. Use this day trainer to push your limits and build raw strength, just like the pros do.

Workout structure

• 3 min @ 50% (50w)
• 4X
  • 10 sec @ 175% (175w)
  • 50 sec @ 50% (50w)
• 3 min @ 70% (70w)
• 2 min @ 50% (50w)
• 5 min @ 90% (90w)
• 3 min @ 50% (50w)
• 5X
  • 40 sec @ 109% (109w)
  • 30 sec @ 55% (55w)
• 5 min @ 50% (50w)
• 5X
  • 40 sec @ 109% (109w)
  • 20 sec @ 55% (55w)
• 5 min @ 50% (50w)
• 5X
  • 40 sec @ 109% (109w)
  • 20 sec @ 55% (55w)
• 5 min @ 50% (50w)