Threshold

FTP Booster 3 x 20min 104%

  • Cycling
  • 1h 36mTime
  • 132Stress
  • 0.85Intensity
  • 35Popularity

About this workout

This workout features a classic main set of 3 x 20 minutes at 104% FTP, perfect for developing the sustainable power you need for weekly group rides and time trials. A strong choice for pushing your threshold and boosting your FTP, this session will have you ready to tackle longer efforts with confidence.

immerletzter

Workout structure

  • 20X
    • 1 sec @ 53% (53w)
  • 15X
    • 1 sec @ 53% (53w)
  • 10X
    • 1 sec @ 53% (53w)
  • 9X
    • 1 sec @ 53% (53w)
  • 7X
    • 1 sec @ 53% (53w)
  • 6X
    • 1 sec @ 54% (54w)
  • 6X
    • 1 sec @ 54% (54w)
  • 6X
    • 1 sec @ 54% (54w)
  • 5X
    • 1 sec @ 54% (54w)
  • 5X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 54% (54w)
  • 5X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 54% (54w)
  • 4X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 4X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 4X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 55% (55w)
  • 3X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 2X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 2X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 2X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 2X
    • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 2X
    • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 2X
    • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 2X
    • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 2X
    • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 2X
    • 1 sec @ 66% (66w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 2X
    • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 2X
    • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 2X
    • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 2X
    • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 2X
    • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 2X
    • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 71% (71w)
  • 2X
    • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 2X
    • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 min @ 74% (74w)
  • 5 min @ 53% (53w)
  • 2:23 min @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 1:48 min @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 1:20 min @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 58 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 43 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 33 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 30 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 33 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 43 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 58 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 1:20 min @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 1:48 min @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 2:23 min @ 104% (104w)
  • 5 min @ 53% (53w)
  • 2:23 min @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 1:48 min @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 1:20 min @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 58 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 43 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 33 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 30 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 33 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 43 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 58 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 1:20 min @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 1:48 min @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 2:23 min @ 104% (104w)
  • 5 min @ 53% (53w)
  • 2:23 min @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 1:48 min @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 1:20 min @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 58 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 43 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 33 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 30 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 33 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 43 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 58 sec @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 1:20 min @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 1:48 min @ 104% (104w)
  • 20 sec @ 53% (53w)
  • 2:23 min @ 104% (104w)
  • 5 min @ 53% (53w)
  • 1 min @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 74% (74w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 73% (73w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 72% (72w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 71% (71w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 70% (70w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 69% (69w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 68% (68w)
  • 1 sec @ 67% (67w)
  • 2X
    • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 67% (67w)
  • 1 sec @ 66% (66w)
  • 2X
    • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 2X
    • 1 sec @ 66% (66w)
  • 1 sec @ 66% (66w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 2X
    • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 2X
    • 1 sec @ 65% (65w)
  • 1 sec @ 65% (65w)
  • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 1 sec @ 64% (64w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 1 sec @ 63% (63w)
  • 2X
    • 1 sec @ 63% (63w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 62% (62w)
  • 1 sec @ 62% (62w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 61% (61w)
  • 2X
    • 1 sec @ 61% (61w)
  • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 60% (60w)
  • 2X
    • 1 sec @ 59% (59w)
  • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 59% (59w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 3X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 3X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 58% (58w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 2X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 3X
    • 1 sec @ 57% (57w)
  • 4X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 3X
    • 1 sec @ 56% (56w)
  • 4X
    • 1 sec @ 56% (56w)
  • 4X
    • 1 sec @ 56% (56w)
  • 4X
    • 1 sec @ 56% (56w)
  • 4X
    • 1 sec @ 56% (56w)
  • 4X
    • 1 sec @ 56% (56w)
  • 5X
    • 1 sec @ 56% (56w)
  • 6X
    • 1 sec @ 56% (56w)
  • 6X
    • 1 sec @ 55% (55w)
  • 7X
    • 1 sec @ 55% (55w)
  • 8X
    • 1 sec @ 55% (55w)
  • 13X
    • 1 sec @ 55% (55w)
  • 17X
    • 1 sec @ 55% (55w)
  • 2 min @ 55% (55w)