Anaerobic

4wk FTP Booster - W1D1 - HIT 45sec #2

  • Cycling
  • 58mTime
  • 84Stress
  • 0.93Intensity
  • 155Popularity

About this workout

This workout features anaerobic intervals with 6 x 45-second efforts at a punishing 174.8% FTP, perfect for building that explosive kick to close gaps like MVDP in a race. Ideal for cyclists preparing for FTP tests or looking to develop raw sprinting power and lactate tolerance.

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Workout structure

  • Warm-Up 3 min @ 50% (50w)
  • 2X
    • 1 min @ 75% (75w)
    • Rest 1 min @ 50% (50w)
  • 2X
    • 1 min @ 90% (90w)
    • Rest 1 min @ 50% (50w)
  • 3 min @ 50% (50w)
  • 6X
    • 45 sec @ 175% (175w)
    • Rest 4 min @ 60% (60w)
  • 3 min @ 50% (50w)
  • 8 min @ 95% (95w)
  • Cooldown 5 min @ 50% (50w)