Anaerobic

4Wk FTP Booster - W3D7

  • Cycling
  • 54mTime
  • 59Stress
  • 0.81Intensity
  • 205Popularity

About this workout

This workout features a punishing main set of 4×2 minutes at 121% FTP, designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for those looking to elevate their performance for FTP tests or to match the intensity of a fierce group ride finish.

grchan

Workout structure

  • Warm-Up 6 min @ 42-70% (42-70w) 80 rpm
  • 1 min @ 50% (50w) 80 rpm
  • 1 min @ 109% (109w) 95 rpm
  • 2 min @ 50% (50w) 80 rpm
  • 4 min @ 90% (90w) 95 rpm
  • 3 min @ 50% (50w) 80 rpm
  • 4X
    • 2 min @ 121% (121w)
    • Rest 2 min @ 60% (60w)
  • 10 min @ 50% (50w) 80 rpm
  • Open-ended 6 min @ 60% (60w)
  • Cooldown 5 min @ 50% (50w) 80 rpm