Anaerobic

4wk FTP Booster Day 1

  • Cycling
  • 52mTime
  • 49Stress
  • 0.74Intensity
  • 115Popularity

About this workout

This anaerobic workout features a classic main set of 4 × 5 minutes at 80% FTP, perfect for building that kick to close gaps and boosting your raw sprinting power. Ideal for those looking to sharpen their competitive edge in group rides or race situations, this session will have you feeling like you're channeling the intensity of MVDP.

rhyflare

Workout structure

  • 5 min @ 70% (70w)
  • 2 min @ 50% (50w)
  • 3 min @ 70% (70w)
  • 4X
    • 12 sec @ 175% (175w) 110 rpm
    • Rest 1 min @ 50% (50w)
  • 2 min @ 50% (50w)
  • 5 min @ 90% (90w) 95 rpm
  • 3 min @ 50% (50w) 85 rpm
  • 4X
    • 5 min @ 80% (80w)
    • Rest 1 min @ 61% (61w)
  • 4 min @ 50% (50w) 85 rpm