4wk FTP Booster W3D5 40/20's into Threshold

• Cycling
• 57mTime
• 65Stress
• 0.86Intensity
• 701Popularity

About this workout

This workout features a punishing main set of 30-second intervals at 80% FTP, perfect for building your anaerobic kick and raw sprinting power, ideal for closing gaps in a race or responding to attacks. Designed to boost your FTP and lactate tolerance, it’s a solid choice for those looking to enhance performance in high-intensity efforts or competitive group rides.

Workout structure

• 5 min @ 51% (51w)
• 5X
  • 30 sec @ 65% (65w)
  • 30 sec @ 80% (80w)
• 3 min @ 51% (51w)
• 40 sec @ 121% (121w)
• 30 sec @ 51% (51w)
• 40 sec @ 121% (121w)
• 2X
  • 30 sec @ 51% (51w)
  • 40 sec @ 121% (121w)
• 30 sec @ 51% (51w)
• 10 min @ 96% (96w)
• 10 min @ 51% (51w)
• 40 sec @ 121% (121w)
• 2X
  • 30 sec @ 51% (51w)
  • 40 sec @ 121% (121w)
• 30 sec @ 51% (51w)
• 40 sec @ 121% (121w)
• 30 sec @ 51% (51w)
• 10 min @ 96% (96w)
• 5 min @ 51% (51w)