tempo

FTP Builder – Week 5 Day 2

  • Cycling
  • 59mTime
  • 52Stress
  • 0.73Intensity
  • 215Popularity

About this workout

This tempo workout features steady efforts of 4 × 3 minutes at 88% FTP, perfect for building aerobic durability while keeping fatigue in check—ideal for sustaining pace during mid-week rides or honing your performance for event day. Think of it as your bread-and-butter session to boost your overall FTP, much like what pros like MVDP incorporate into their training.

Johnny B

Workout structure

  • 5 min @ 50% (50w)
  • 5 min @ 55% (55w)
  • 2X
    • 5 min @ 90% (90w)
    • 2 min @ 55% (55w)
  • 4X
    • 3 min @ 88% (88w)
    • 3 min @ 52% (52w)
  • 5 min @ 52% (52w)
  • 2 min @ 65% (65w)
  • 1 min @ 60% (60w)
  • 1 min @ 55% (55w)
  • 2 min @ 50% (50w)