FTP BOOSTER W1D5 - 40/20's -1

• Cycling
• 47mTime
• 48Stress
• 0.78Intensity
• 40Popularity

About this workout

This workout features punishing 40/20 intervals that will build your sprinting power and lactate tolerance, perfect for closing gaps in group rides or launching a fierce attack. Ideal for pushing your limits and prepping for that crucial 20-minute FTP test, this session will leave your legs screaming but ready to perform.

Workout structure

• ECHT 3 min @ 50% (50w)
• 2X
  • 10 sec @ 175% (175w) 110 rpm
  • Rest 50 sec @ 50% (50w) 80 rpm
• 2X
  • 10 sec @ 175% (175w) 110 rpm
• Rest 50 sec @ 50% (50w) 80 rpm
• 10 sec @ 175% (175w) 110 rpm
• 3 min @ 70% (70w) 95 rpm
• Rest 2 min @ 50% (50w) 85 rpm
• 5 min @ 90% (90w) 90 rpm
• Rest 3 min @ 50% (50w) 85 rpm
• 4X
  • 40 sec @ 109% (109w) 95 rpm
  • Rest 30 sec @ 55% (55w) 80 rpm
• 5 min @ 50% (50w) 85 rpm
• 4X
  • 40 sec @ 109% (109w) 95 rpm
  • Rest 20 sec @ 55% (55w) 80 rpm
• 5 min @ 50% (50w) 85 rpm
• 4X
  • 40 sec @ 109% (109w) 95 rpm
  • Rest 20 sec @ 55% (55w) 80 rpm
• 5 min @ 50% (50w) 85 rpm