Anaerobic

4wk FTP Booster W3D7 Max Aerobic Finale

  • Cycling
  • 54mTime
  • 68Stress
  • 0.87Intensity
  • 75Popularity

About this workout

This session features a gnarly main set of 4 × 2 min at 121% FTP, designed to sharpen your raw sprinting power and lactate tolerance, perfect for those critical race kicks or closing gaps in a group ride. Ideal for mid-week intensity, it builds the anaerobic capacity needed to push your limits and elevate your overall performance.

Skunkworks

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)
  • 4X
    • 2 min @ 121% (121w)
    • 2 min @ 60% (60w)
  • 10 min @ 50% (50w)
  • 6 min @ 107% (107w)
  • 5 min @ 50% (50w)