Anaerobic

4wk FTP Boost - wk 2 - Day 5

  • Cycling
  • 59mTime
  • 71Stress
  • 0.85Intensity
  • 45Popularity

About this workout

This gnarly anaerobic workout features 21 tough 40-second efforts at 109% FTP, perfect for building that kick to close gaps and raw sprinting power. It’s a day trainer staple for those looking to boost their FTP like MVDP, pushing your limits for when you need to respond to race kicks or make breakaways.

grchan

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)
  • 11X
    • 40 sec @ 109% (109w)
    • 20 sec @ 55% (55w)
  • 5 min @ 50% (50w)
  • 10X
    • 40 sec @ 109% (109w)
    • 20 sec @ 55% (55w)
  • 5 min @ 50% (50w)
  • 3 min @ 125% (125w)
  • 5 min @ 50% (50w)