4x10x 3015 12040 FTP - TrainerDay.com

• Cycling
• 59mTime
• 69Stress
• 0.84Intensity
• 70Popularity

About this workout

This workout features 4 sets of 10 × 30 seconds at 120% FTP, pushing your VO2 max to the limit while building capacity for those steep climbs or race kicks. Perfect for riders looking to boost their FTP test performance or emulate the efforts of pros like MVDP, it’s a hard-hitting session that will pay off in higher-end endurance.

Workout structure

• Active 10 min @ 50-70% (50-70w)
• Active 5 min @ 60% (60w)
• 10X
  • Active 30 sec @ 120% (120w)
  • Rest 15 sec @ 40% (40w)
• Active 3 min @ 40% (40w)
• 10X
  • Active 30 sec @ 120% (120w)
  • Rest 15 sec @ 40% (40w)
• Active 3 min @ 40% (40w)
• 10X
  • Active 30 sec @ 120% (120w)
  • Rest 15 sec @ 40% (40w)
• Active 3 min @ 40% (40w)
• 10X
  • Active 30 sec @ 120% (120w)
  • Rest 15 sec @ 40% (40w)
• Active 5 min @ 60% (60w)