anaerobic

4wk FTP Booster W2D5 2×10 40/20's

  • Cycling
  • 55mTime
  • 63Stress
  • 0.95Intensity
  • 500Popularity

About this workout

This hard-hitting workout features 2 sets of 10 × 40-second intervals at 109% FTP, pushing your raw sprinting power and lactate tolerance to the limit with brief 20-second recoveries. Perfect for developing the kick needed to close gaps in critical moments like races or group rides, this session is a must for anyone looking to boost their FTP and enhance performance in time trials.

Matthias B

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)
  • 10X
    • 40 sec @ 109% (109w)
    • 20 sec @ 56% (56w)
  • 5 min @ 51% (51w)
  • 10X
    • 40 sec @ 109% (109w)
    • 20 sec @ 56% (56w)
  • 5 min @ 51% (51w)
  • 3 min @ 125% (125w)
  • 5 min @ 51% (51w)