Anaerobic

FTP-4x15mn-95%.30s.150%-90-120

  • Cycling
  • 1h 30mTime
  • 121Stress
  • 0.90Intensity
  • 60Popularity

About this workout

This workout features a brutal main set of 3 × 14 minutes at 95% FTP, with short recoveries designed to build your top-end punch and lactate tolerance, crucial for closing gaps and launching breakaways. Perfect for those wanting to push their MVDP FTP and prepare for race-day efforts or tough group rides.

Jeromelj

Workout structure

  • Active 5 min @ 50% (50w)
  • Active 5 min @ 72% (72w)
  • Active 2:45 min @ 96% (96w)
  • Active 15 sec @ 150% (150w)
  • Active 5 min @ 40% (40w)
  • 3X
    • Active 30 sec @ 150% (150w)
    • Active 30 sec @ 80-95% (80-95w)
    • Active 14 min @ 95% (95w)
    • Active 3 min @ 40% (40w)
  • Active 30 sec @ 150% (150w)
  • Active 30 sec @ 80-95% (80-95w)
  • Active 14 min @ 95% (95w)
  • Cooldown 3 min @ 40-30% (40-30w)