4wk FTP Booster W4D7 FTP Test

• Cycling
• 1h 13mTime
• 92Stress
• 0.87Intensity
• 125Popularity

About this workout

This intense workout includes short bursts of 130% FTP to push your limits and establish a new baseline for your power. Ideal for those preparing for a ramp test or the Kolie Moore FTP test, this session builds your capacity for high-intensity efforts when the race kicks up.

Workout structure

• 20 min @ 30-70% (30-70w)
• 3X
  • 20 sec @ 90% (90w)
  • 20 sec @ 110% (110w)
  • 20 sec @ 130% (130w)
• 5 min @ 60% (60w)
• 5 min @ 110% (110w)
• 10 min @ 60% (60w)
• 20 min @ 107% (107w)
• 10 min @ 70-30% (70-30w)