4wk FTP Booster - W4D3

• Cycling
• 55mTime
• 61Stress
• 0.82Intensity
• 170Popularity

About this workout

This workout features a tough main set of 2 × 5 min efforts at 90% FTP, designed to build your kick and lactate tolerance for those critical moments in races or during group rides. It's a perfect addition to your training regimen, boosting your FTP for better performance in time trials and other high-intensity efforts.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• 2X
  • 10 sec @ 175% (175w)
  • Rest 50 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 1 min @ 109% (109w)
• 2 min @ 50% (50w)
• 4 min @ 85% (85w)
• 3 min @ 50% (50w)
• 2X
  • 5 min @ 90% (90w)
  • Rest 1 min @ 50% (50w)
• 9 min @ 50% (50w)
• Free-ride 10 min @ 105% (105w)
• Cooldown 5 min @ 50% (50w)