FTP 6x7 min 180/3 min 100

• Cycling
• 1h 33mTime
• 108Stress
• 0.83Intensity
• 35Popularity

About this workout

This threshold workout features six solid intervals of 7 minutes at 99.4% FTP, perfect for building the sustainable power you'll need for weekly group rides and time trials. The 3-minute recoveries keep you fresh enough to push your limits while defining your FTP, making it a great option for those looking to nail their next 20-minute FTP test or tackle 3x30 efforts effectively.

Workout structure

• 15 min @ 28-55% (28-55w)
• 30 sec @ 55-99% (55-99w)
• 30 sec @ 55% (55w)
• 30 sec @ 55-105% (55-105w)
• 30 sec @ 55% (55w)
• 30 sec @ 55-111% (55-111w)
• 1 min @ 55% (55w)
• 6X
  • 7 min @ 99% (99w)
  • 3 min @ 55% (55w)
• 15 min @ 55-64% (55-64w)