4wk FTP Booster W1D5 40-20's #1

• Cycling
• 52mTime
• 53Stress
• 0.78Intensity
• 170Popularity

About this workout

This workout features 40-20s, pushing your limits with short bursts at 109% FTP to build that crucial kick for closing gaps and enhancing your sprinting power. Perfect for race day prep or sharpening your response during group rides, this session is a must for developing your anaerobic capacity.

Workout structure

• 3 min @ 50% (50w)
• 4X
  • 10 sec @ 175% (175w)
  • 50 sec @ 50% (50w)
• 3 min @ 70% (70w)
• 2 min @ 50% (50w)
• 5 min @ 90% (90w)
• 3 min @ 50% (50w)
• 5X
  • 40 sec @ 109% (109w)
  • 30 sec @ 55% (55w)
• 5 min @ 50% (50w)
• 5X
  • 40 sec @ 109% (109w)
  • 30 sec @ 55% (55w)
• 5 min @ 50% (50w)
• 5X
  • 40 sec @ 109% (109w)
  • 30 sec @ 55% (55w)
• 5 min @ 50% (50w)