Anaerobic

4wk FTP Booster W2D5 40-20's #2

  • Cycling
  • 58mTime
  • 70Stress
  • 0.85Intensity
  • 125Popularity

About this workout

This workout features a gnarly main set of 2 x 20 with 40-second efforts at 109% FTP, pushing your anaerobic capacity while honing your sprinting power and lactate tolerance. It's perfect for those looking to build the kick needed to close gaps during group rides or deliver a savage finish in races.

Skunkworks

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)
  • 10X
    • 40 sec @ 109% (109w)
    • 20 sec @ 55% (55w)
  • 5 min @ 50% (50w)
  • 10X
    • 40 sec @ 109% (109w)
    • 20 sec @ 55% (55w)
  • 5 min @ 50% (50w)
  • 3 min @ 125% (125w)
  • 5 min @ 50% (50w)