Tempo

FTP Builder - w5d4 - Threshold Development

  • Cycling
  • 1h 8mTime
  • 74Stress
  • 0.81Intensity
  • 1,447Popularity

About this workout

This tempo workout features a classic main set of 2 × 5 minutes at 100% FTP, perfect for honing your aerobic threshold and preparing for those demanding group rides or time trials. It's an essential building block for developing the sustainable power needed to maintain pace during race kicks or climbs.

skyracer

Workout structure

  • 10 min @ 55% (55w)
  • 2 min @ 73% (73w)
  • Rest 2 min @ 88% (88w)
  • 1 min @ 100% (100w)
  • Rest 5 min @ 52% (52w)
  • 2X
    • 3 min @ 86% (86w)
    • Rest 3 min @ 89% (89w)
  • 6 min @ 52% (52w)
  • 2X
    • 3 min @ 86% (86w)
    • Rest 3 min @ 89% (89w)
  • 2X
    • 5 min @ 100% (100w)
    • Rest 3 min @ 52% (52w)
  • 2 min @ 52% (52w)