60 min FTP Builder

• Cycling
• 1h 18mTime
• 98Stress
• 0.86Intensity
• 25Popularity

About this workout

This VO2 max workout is designed to push your limits with two sets of 5 intervals at 116.4% FTP, perfect for testing your capacity for when the road kicks up or prepping for that 20 min FTP test. It's a demanding session that builds your aerobic ceiling and prepares you for the intensity of race kicks and breakaways.

Workout structure

• 10 min @ 58% (58w)
• 5 min @ 66% (66w)
• 2 min @ 82% (82w)
• 2 min @ 90% (90w)
• 1 min @ 58% (58w)
• 2X
  • 7 sec @ 240% (240w)
  • Rest 2 min @ 58% (58w)
• 5X
  • 45 sec @ 116% (116w)
  • Rest 15 sec @ 68% (68w)
• 1:30 min @ 58% (58w)
• 5X
  • 45 sec @ 116% (116w)
  • Rest 15 sec @ 68% (68w)
• 1:30 min @ 58% (58w)
• 5X
  • 40 sec @ 116% (116w)
  • Rest 20 sec @ 68% (68w)
• 1:30 min @ 58% (58w)
• 5X
  • 40 sec @ 116% (116w)
  • Rest 20 sec @ 68% (68w)
• 1:30 min @ 58% (58w)
• 1 min @ 116% (116w)
• Rest 1 min @ 58% (58w)
• 1 min @ 116% (116w)
• Rest 40 sec @ 58% (58w)
• 1 min @ 116% (116w)
• Rest 30 sec @ 58% (58w)
• 1 min @ 116% (116w)
• Rest 20 sec @ 58% (58w)
• 1 min @ 116% (116w)
• Rest 1 min @ 58% (58w)
• 5X
  • 30 sec @ 124% (124w)
  • Rest 30 sec @ 50% (50w)
• 10 min @ 58% (58w)
• 5 min @ 48% (48w)