Threshold

FTP Builder (Long Ride)

Cycling
4h 0mTime
310Stress
0.88Intensity
295Popularity

About this workout

This long ride targets your threshold with two 15-minute efforts at 103% FTP, making it a textbook workout to build sustainable power for time trials and group rides. Perfect for leveling up your FTP while balancing intensity with recovery, it’s a classic choice for those looking to improve their MVDP FTP or tackle sweet spot training over longer durations.

Bristow

Workout structure

15 min @ 50% (50w)
10 min @ 100% (100w)
5 min @ 50% (50w)
10 min @ 105% (105w)
5 min @ 50% (50w)
10 min @ 110% (110w)
15 min @ 50% (50w)
10 min @ 70% (70w)
15 min @ 100% (100w)
10 min @ 50% (50w)
15 min @ 103% (103w)
10 min @ 50% (50w)
15 min @ 105% (105w)
15 min @ 50% (50w)
10 min @ 70% (70w)
20 min @ 103% (103w)
10 min @ 50% (50w)
20 min @ 105% (105w)
20 min @ 50% (50w)