2. FTP Short Blocks

• Cycling
• 53mTime
• 64Stress
• 0.85Intensity
• 15Popularity

About this workout

This workout features 4 × 3 min at 100% FTP, ideal for building the sustainable power needed for weekly group rides and time trials. Incorporate these threshold blocks to sharpen your performance and define your FTP while keeping recovery quick between efforts.

Workout structure

• 8 min @ 40-80% (40-80w)
• 3 min @ 55% (55w)
• 4X
  • 1:30 min @ 105% (105w)
  • Rest 30 sec @ 55% (55w)
• 4 min @ 55% (55w)
• 4X
  • 2 min @ 102% (102w)
  • Rest 30 sec @ 55% (55w)
• 4 min @ 55% (55w)
• 4X
  • 2:30 min @ 100% (100w)
  • Rest 30 sec @ 55% (55w)
• 4 min @ 55-35% (55-35w)