Anaerobic

FTP Builder - w3d2 - Strength

  • Cycling
  • 1h 12mTime
  • 48Stress
  • 0.63Intensity
  • 1,752Popularity

About this workout

This brutal anaerobic workout focuses on building the kick needed to close gaps and enhance your raw sprinting power, featuring three sets of explosive 10-second efforts at 160% FTP. It's a key session to prepare for that FTP test or to elevate your game for competitive situations like breakaways or sprint finishes.

skyracer

Workout structure

  • 1 min @ 40% (40w)
  • 1 min @ 45% (45w)
  • 1 min @ 50% (50w)
  • 1 min @ 53% (53w)
  • 1 min @ 55% (55w)
  • 4 min @ 73% (73w)
  • 3 min @ 88% (88w)
  • 5 min @ 52% (52w)
  • 5X
    • Strength 10 sec @ 160% (160w) 40 rpm
    • Rest 1:50 min @ 52% (52w)
  • 10 min @ 52% (52w)
  • 5X
    • Strength 10 sec @ 160% (160w) 40 rpm
    • Rest 1:50 min @ 52% (52w)
  • 10 min @ 52% (52w)
  • 5X
    • Strength 10 sec @ 160% (160w) 40 rpm
    • Rest 1:50 min @ 52% (52w)
  • 5 min @ 30% (30w)