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

• Cycling
• 57mTime
• 67Stress
• 0.84Intensity
• 131Popularity

About this workout

This workout features two sets of 4×40 seconds at a gnarly 121% FTP, designed to boost your anaerobic power and lactate tolerance, making it ideal for closing gaps during group rides or delivering a savage kick in a race. Perfect for those looking to sharpen their edge leading into a 20-minute FTP test or just to up their game on tough climbs.

Workout structure

• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 65% (65w)
  • 30 sec @ 80% (80w)
• 3 min @ 50% (50w)
• 4X
  • 40 sec @ 121% (121w)
  • 30 sec @ 50% (50w)
• 10 min @ 95% (95w)
• 10 min @ 50% (50w)
• 4X
  • 40 sec @ 121% (121w)
  • 30 sec @ 50% (50w)
• 10 min @ 95% (95w)
• 5 min @ 50% (50w)