Empirical Cycling FTP Benchmark

• Cycling
• 1hTime
• 81Stress
• 0.90Intensity
• 16Popularity

About this workout

This workout features a classic threshold main set with two hard efforts at 98% FTP, perfect for building the sustainable power you need for weekly group rides and time trials. Think of it as your go-to benchmark for measuring progress, akin to the Norwegian 4x4 for sharpening your competitive edge.

Workout structure

• 10 min @ 39-64% (39-64w)
• 1 min @ 98% (98w)
• 1 min @ 64% (64w)
• 1 min @ 102% (102w)
• 1 min @ 64% (64w)
• 1 min @ 107% (107w)
• 5 min @ 49% (49w)
• 10 min @ 92-95% (92-95w)
• 15 min @ 100% (100w)
• 10 min @ 105-108% (105-108w)
• 5 min @ 38-29% (38-29w)