Anaerobic

FTP builder-w1d2-Strength - 130

  • Cycling
  • 58mTime
  • 34Stress
  • 0.59Intensity
  • 20Popularity

About this workout

This workout delivers a savage anaerobic punch with 5 sets of 10-second efforts at 130% FTP, perfect for building the kick needed to close gaps or launch breakaways. Ideal for those looking to boost their MVPD and lay the groundwork for FTP tests, it’s a gritty staple for developing raw sprinting power and lactate tolerance.

Biru

Workout structure

  • 6 min @ 40-60% (40-60w) 85 rpm
  • 4 min @ 60-75% (60-75w) 90 rpm
  • 3 min @ 75-85% (75-85w) 100 rpm
  • 5 min @ 53% (53w) 85 rpm
  • 5X
    • 10 sec @ 130% (130w)
    • Rest 1:50 min @ 52% (52w) 85 rpm
  • 10 min @ 52% (52w) 85 rpm
  • 5X
    • 10 sec @ 120% (120w)
    • Rest 1:50 min @ 52% (52w) 85 rpm
  • 10 min @ 60-40% (60-40w)