6 Week Beginner FTP Builder W2D2

• Cycling
• 1h 2mTime
• 47Stress
• 0.67Intensity
• 830Popularity

About this workout

This workout is designed to build your anaerobic capacity with short, explosive efforts that mimic the raw sprinting power needed for closing gaps in races or group rides. Perfect for developing that top-end punch leading into your FTP test, it strikes a fine balance between intensity and recovery.

Workout structure

• 6 min @ 50-55% (50-55w)
• 4 min @ 73% (73w)
• 2:50 min @ 88% (88w)
• 10 sec @ 160% (160w)
• 5 min @ 52% (52w)
• 6X
  • 10 sec @ 160% (160w)
  • 1:50 min @ 52% (52w)
• 10 min @ 52% (52w)
• 6X
  • 10 sec @ 160% (160w)
  • 1:50 min @ 52% (52w)
• 10 min @ 75-70% (75-70w)