4wk FTP Booster W1D5 40/20

• Cycling
• 52mTime
• 57Stress
• 0.87Intensity
• 1,469Popularity

About this workout

This savage anaerobic workout features 4 sets of 2×40 seconds at 109% FTP, perfect for building the kick to close gaps and enhance your raw sprinting power. It's an ideal session for sharpening your top-end punch ahead of race day or pushing through tough intervals in a 20-minute FTP test.

Workout structure

• 3 min @ 51% (51w)
• 4X
  • 10 sec @ 176% (176w)
  • 50 sec @ 51% (51w)
• 3 min @ 71% (71w)
• 2 min @ 51% (51w)
• 5 min @ 91% (91w)
• 3 min @ 51% (51w)
• 40 sec @ 109% (109w)
• 30 sec @ 56% (56w)
• 40 sec @ 109% (109w)
• 2X
  • 30 sec @ 56% (56w)
  • 40 sec @ 109% (109w)
• 30 sec @ 56% (56w)
• 40 sec @ 109% (109w)
• 30 sec @ 56% (56w)
• 5 min @ 51% (51w)
• 2X
  • 40 sec @ 109% (109w)
  • 30 sec @ 56% (56w)
• 40 sec @ 109% (109w)
• 2X
  • 30 sec @ 56% (56w)
  • 40 sec @ 109% (109w)
• 30 sec @ 56% (56w)
• 5 min @ 51% (51w)
• 40 sec @ 109% (109w)
• 2X
  • 30 sec @ 56% (56w)
  • 40 sec @ 109% (109w)
• 30 sec @ 56% (56w)
• 40 sec @ 109% (109w)
• 30 sec @ 56% (56w)
• 40 sec @ 109% (109w)
• 30 sec @ 56% (56w)
• 5 min @ 51% (51w)