4wk FTP Booster W3D3 Spiked Tempo

• Cycling
• 1h 7mTime
• 75Stress
• 0.82Intensity
• 856Popularity

About this workout

This spiked tempo workout features two sets of 7-minute intervals at 84% FTP, designed to build aerobic durability and prepare you for sustained efforts in group rides or time trials. A classic mid-week staple, it’s the perfect way to boost your FTP and sharpen your endurance without overcooking your legs before the next challenge.

Workout structure

• 3 min @ 44% (44w)
• 3 min @ 67% (67w)
• 1 min @ 51% (51w)
• 1 min @ 109% (109w)
• 2 min @ 51% (51w)
• 4 min @ 91% (91w)
• 3 min @ 51% (51w)
• 2X
  • 7 min @ 84% (84w)
  • 3 min @ 96% (96w)
• 5 min @ 51% (51w)
• 2X
  • 7 min @ 84% (84w)
  • 3 min @ 96% (96w)
• 5 min @ 51% (51w)