budowa ftp

• Cycling
• 1h 32mTime
• 110Stress
• 0.85Intensity
• 95Popularity

About this workout

This threshold workout builds your FTP with 2 sets of 3 × 3-minute efforts at 94.4% FTP, perfect for pushing your sustainable power on weekly group rides or time trials. It's a must-do for anyone looking to improve their MVDP and ace their next FTP test.

Workout structure

• 5 min @ 40-60% (40-60w)
• 5 min @ 100% (100w)
• 5 min @ 55% (55w)
• 3X
  • 3 min @ 94% (94w)
  • 1 min @ 110% (110w) 80 rpm
  • 1 min @ 70% (70w)
• 5 min @ 40% (40w)
• 3X
  • 3 min @ 94% (94w)
  • 1 min @ 110% (110w) 80 rpm
  • 1 min @ 70% (70w)
• 5 min @ 40% (40w)
• 3 min @ 94% (94w)
• 1 min @ 110% (110w) 80 rpm
• 1 min @ 70% (70w)
• 3 min @ 94% (94w)
• 1 min @ 110% (110w)
• 1 min @ 70% (70w)
• 3 min @ 94% (94w)
• 1 min @ 110% (110w) 80 rpm
• 1 min @ 70% (70w)
• 5 min @ 40% (40w)
• 3X
  • 1 min @ 110% (110w) 100 rpm
  • 3 min @ 55% (55w)
• 5 min @ 48% (48w)