Anaerobic

6 Week Beginner FTP Builder W1D2

  • Cycling
  • 58mTime
  • 43Stress
  • 0.66Intensity
  • 1,342Popularity

About this workout

This workout features short, explosive efforts at 160% FTP designed to build your anaerobic capacity and raw sprinting power, perfect for closing gaps in group rides or during race kicks. It's a solid addition to your FTP-building program, ensuring you’re ready for the demands of an FTP test or to match the pace of strong riders like MVDP.

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Workout structure

  • 6 min @ 50-55% (50-55w)
  • 4 min @ 73% (73w)
  • 3 min @ 88% (88w)
  • 5 min @ 52% (52w)
  • 5X
    • 10 sec @ 160% (160w)
    • 1:50 min @ 52% (52w)
  • 10 min @ 52% (52w)
  • 5X
    • 10 sec @ 160% (160w)
    • 1:50 min @ 52% (52w)
  • 10 min @ 75-70% (75-70w)