Tempo

FTP Builder

  • Cycling
  • 1h 3mTime
  • 58Stress
  • 0.74Intensity
  • 472Popularity

About this workout

This workout features sustained efforts at 81% FTP, perfect for boosting your aerobic durability while keeping the intensity manageable. It's an essential mid-week staple that prepares you for the demands of group rides and FTP tests, helping you build a solid foundation like the pros, including mvdp.

Doran1309

Workout structure

  • 5 min @ 50% (50w)
  • 5 min @ 60% (60w)
  • 2X
    • 5 min @ 81% (81w)
    • Rest 2 min @ 50% (50w)
  • 1 min @ 63% (63w)
  • 1 min @ 67% (67w)
  • 1 min @ 73% (73w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 103% (103w)
  • 1 min @ 110% (110w)
  • 4 min @ 50% (50w)
  • 1 min @ 63% (63w)
  • 1 min @ 67% (67w)
  • 1 min @ 73% (73w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 103% (103w)
  • 1 min @ 110% (110w)
  • 4 min @ 50% (50w)
  • 1 min @ 63% (63w)
  • 1 min @ 67% (67w)
  • 1 min @ 73% (73w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 103% (103w)
  • 1 min @ 110% (110w)
  • 5 min @ 55% (55w)
  • 5 min @ 50% (50w)