anaerobic

4wk FTP Booster w1d1

  • Cycling
  • 52mTime
  • 63Stress
  • 0.85Intensity
  • 346Popularity

About this workout

This workout is a hard-hitting anaerobic session that sharpens your kick, boosts raw sprinting power, and builds lactate tolerance with 4 rounds of 5 minutes at 80% FTP. Ideal for those prepping for a tough FTP test or aiming to close gaps during races, this session delivers powerful gains without overextending yourself.

victorwu

Workout structure

  • 5 min @ 42-70% (42-70w)
  • 2 min @ 50% (50w)
  • 3 min @ 70% (70w)
  • 4X
    • 10 sec @ 175% (175w)
    • 50 sec @ 50% (50w)
  • 2 min @ 50% (50w)
  • 5 min @ 90% (90w)
  • 3 min @ 50% (50w)
  • 4X
    • 5 min @ 80% (80w)
    • 1 min @ 61% (61w)
  • 4 min @ 50% (50w)