Anaerobic

FTP Bldr W3D2 - Strength

  • Cycling
  • 1h 10mTime
  • 54Stress
  • 0.68Intensity
  • 90Popularity

About this workout

This workout builds the kick to close gaps and boosts raw sprinting power with multiple intervals at 160% FTP, perfect for those race kicks and breakaways. It's a key session for increasing your lactate tolerance, making it an essential part of your training leading up to an FTP test or competitive event.

mrkrantzkrantz

Workout structure

  • 7 min @ 50-55% (50-55w) 82 rpm
  • 4 min @ 73% (73w) 85 rpm
  • 3 min @ 88% (88w) 85 rpm
  • 5 min @ 52% (52w) 82 rpm
  • 5X
    • 15 sec @ 160% (160w) 85-95 rpm
    • 1:50 min @ 52% (52w) 82 rpm
  • 10 min @ 52% (52w) 82 rpm
  • 5X
    • 15 sec @ 160% (160w) 85-95 rpm
    • 1:50 min @ 52% (52w) 82 rpm
  • 10 min @ 52% (52w) 82 rpm
  • 5X
    • 15 sec @ 160% (160w) 85-95 rpm
    • 1:50 min @ 52% (52w) 82 rpm