Threshold

4wk FTP Booster - W4D1

  • Cycling
  • 1h 1mTime
  • 69Stress
  • 0.82Intensity
  • 125Popularity

About this workout

This classic 4-week FTP booster kicks off with two hard 5-minute efforts at 98% FTP, perfect for honing the pace you can maintain in weekly group rides and time trials. It’s an essential workout for increasing your sustainable power and preparing for your next FTP test.

grchan

Workout structure

  • Warm-Up 3 min @ 50% (50w)
  • 2X
    • 1 min @ 75% (75w) 90 rpm
    • Rest 1 min @ 50% (50w)
  • 2X
    • 1 min @ 90% (90w) 90 rpm
    • Rest 1 min @ 50% (50w)
  • 3 min @ 50% (50w)
  • 2X
    • 5 min @ 83% (83w) 95 rpm
    • 5 min @ 98% (98w) 90 rpm
    • 1 min @ 109% (109w) 90 rpm
    • 5 min @ 50% (50w)
  • 10 min @ 95% (95w) 90 rpm
  • Cooldown 5 min @ 50% (50w)