4wk FTP Booster W1D3 Tempo into Sprints

• Cycling
• 1h 1mTime
• 93Stress
• 0.95Intensity
• 1,462Popularity

About this workout

This workout mixes tempo efforts with punchy anaerobic sprints to boost your kick and raw power, making it ideal for closing gaps during intense group rides or race situations. Perfect for those targeting MVDP-level FTP gains, it provides a challenging yet rewarding push for your sprinting capacity.

Workout structure

• 5 min @ 51% (51w)
• 5X
  • 30 sec @ 67% (67w)
  • 30 sec @ 80% (80w)
• 3 min @ 51% (51w)
• 15 min @ 81% (81w)
• 1 min @ 151% (151w)
• 1 min @ 51% (51w)
• 30 sec @ 171% (171w)
• 30 sec @ 51% (51w)
• 15 sec @ 200% (200w)
• 45 sec @ 51% (51w)
• 10 sec @ 200% (200w)
• 5 min @ 51% (51w)
• 15 min @ 81% (81w)
• 1 min @ 151% (151w)
• 1 min @ 51% (51w)
• 30 sec @ 171% (171w)
• 30 sec @ 51% (51w)
• 15 sec @ 200% (200w)
• 45 sec @ 51% (51w)
• 10 sec @ 200% (200w)
• 5 min @ 51% (51w)