4wk FTP Booster W3D3 Spiked Tempo

• Cycling
• 1h 7mTime
• 73Stress
• 0.81Intensity
• 190Popularity

About this workout

This spiked tempo workout features two sets of 7-minute efforts at 83% FTP, designed to build your aerobic durability while keeping fatigue in check. It's a solid choice for mid-week training, helping you maintain race pace and prepare for an FTP test like the Kolie Moore.

Workout structure

• 6 min @ 42-70% (42-70w)
• 1 min @ 50% (50w)
• 1 min @ 109% (109w)
• 2 min @ 50% (50w)
• 4 min @ 90% (90w)
• 3 min @ 50% (50w)
• 2X
  • 7 min @ 83% (83w)
  • 3 min @ 95% (95w)
• 5 min @ 50% (50w)
• 2X
  • 7 min @ 83% (83w)
  • 3 min @ 95% (95w)
• 5 min @ 50% (50w)