FTP Builder – Week 11 Day 2

• Cycling
• 1h 28mTime
• 106Stress
• 0.85Intensity
• 460Popularity

About this workout

This threshold workout targets your sustainable power, featuring 3 sets of 3-minute efforts at 100% FTP, perfect for simulating the intensity of a time trial or pushing through tough group ride efforts. It's a classic day trainer to boost your FTP and refine your race pace, just like the pros.

Workout structure

• 10 min @ 55% (55w)
• 1 min @ 60% (60w)
• 1 min @ 70% (70w)
• 1 min @ 80% (80w)
• 1 min @ 90% (90w)
• 1 min @ 100% (100w)
• 2 min @ 73% (73w)
• 2 min @ 88% (88w)
• 1 min @ 100% (100w)
• 5 min @ 52% (52w)
• 3X
  • 2 min @ 88% (88w)
  • 3 min @ 100% (100w)
• 5 min @ 52% (52w)
• 3X
  • 2 min @ 88% (88w)
  • 3 min @ 100% (100w)
• 5 min @ 52% (52w)
• 3X
  • 2 min @ 88% (88w)
  • 3 min @ 100% (100w)
• 5 min @ 52% (52w)
• 3 min @ 50% (50w)