3 Week Beginner FTP Builder W2D1

• Cycling
• 47mTime
• 30Stress
• 0.62Intensity
• 20Popularity

About this workout

This steady endurance session is a classic way to build your aerobic engine, perfect for those just getting into structured training or looking to boost their base miles. A solid choice for mid-week rides, it keeps you rolling without overcooking, setting the stage for future FTP gains.

Workout structure

• Warm-Up 5 min @ 25-40% (25-40w)
• Active 5 min @ 40-55% (40-55w)
• 5X
  • 4 min @ 73% (73w)
  • 2 min @ 52% (52w)
• 5 min @ 52-30% (52-30w)
• 2 min @ 30% (30w)