4wk FTP Booster w2d5

• Cycling
• 59mTime
• 88Stress
• 0.95Intensity
• 711Popularity

About this workout

This gnarly workout features 22 repetitions of 40-second efforts at 109% FTP, designed to build your kick to close gaps during group rides or race scenarios. Incorporate this anaerobic powerhouse into your training to boost your raw sprinting power and lactate tolerance ahead of your next FTP test.

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)
• 7X
  • 40 sec @ 109% (109w)
  • 20 sec @ 55% (55w)
• 2X
  • 40 sec @ 109% (109w)
• 2X
  • 20 sec @ 55% (55w)
  • 40 sec @ 109% (109w)
• 5 min @ 50% (50w)
• 7X
  • 40 sec @ 109% (109w)
  • 20 sec @ 55% (55w)
• 2X
  • 40 sec @ 109% (109w)
• 2X
  • 20 sec @ 55% (55w)
  • 40 sec @ 109% (109w)
• 5 min @ 50% (50w)
• 3 min @ 125% (125w)
• 5 min @ 50% (50w)