45 min E/T 45 min E/FTP

• Cycling
• 1h 50mTime
• 112Stress
• 0.78Intensity
• 80Popularity

About this workout

This workout features a solid main set of 3 x 5 minutes at 80% FTP, perfect for honing the pace you'll sustain during TTs and group rides, while also preparing for that 20-minute FTP test. It's a classic choice for building your sustainable power and defining your FTP, making it an essential part of any serious cyclist's training regimen.

Workout structure

• 10 min @ 50% (50w)
• 4 min @ 70% (70w)
• 5 min @ 80% (80w)
• 4 min @ 70% (70w)
• 5 min @ 81% (81w)
• 4 min @ 70% (70w)
• 5 min @ 82% (82w)
• 4 min @ 70% (70w)
• 5 min @ 83% (83w)
• 4 min @ 70% (70w)
• 5 min @ 84% (84w)
• 5 min @ 70% (70w)
• 4 min @ 95% (95w)
• 5 min @ 70% (70w)
• 4 min @ 96% (96w)
• 5 min @ 70% (70w)
• 4 min @ 97% (97w)
• 5 min @ 70% (70w)
• 4 min @ 98% (98w)
• 5 min @ 70% (70w)
• 4 min @ 100% (100w)
• 10 min @ 40% (40w)