tempo

FTP Builder – Week 1 Day 4

  • Cycling
  • 1h 10mTime
  • 54Stress
  • 0.68Intensity
  • 366Popularity

About this workout

This tempo workout is a classic staple for building aerobic durability, featuring 2 sets of 3-minute intervals at 88% FTP with recoveries in between. Perfect for your mid-week training, it helps boost your endurance so you can sustain the pace during tough group rides or racing scenarios, just like MVDP would on a long day.

John B

Workout structure

  • 5 min @ 55% (55w)
  • 7 min @ 60% (60w)
  • 3 min @ 77% (77w)
  • 3 min @ 88% (88w)
  • 3 min @ 52% (52w)
  • 3 min @ 88% (88w)
  • 3 min @ 77% (77w)
  • 3 min @ 52% (52w)
  • 5X
    • 5 min @ 70% (70w)
    • 2 min @ 52% (52w)
  • 5 min @ 52% (52w)