threshold

FTP Builder – Week 7 Day 4

  • Cycling
  • 1h 38mTime
  • 107Stress
  • 0.81Intensity
  • 275Popularity

About this workout

This workout focuses on building your threshold with two solid 12-minute efforts at 87% FTP, perfect for sustaining the pace you need in group rides and time trials. Incorporate this into your week as a foundational piece for defining your FTP, just like MVDP does in his training.

Johnny B

Workout structure

  • 5 min @ 50% (50w)
  • 5 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)
  • 2X
    • 12 min @ 87% (87w)
    • 8 min @ 52% (52w)
  • 4X
    • 5 min @ 100% (100w)
    • 2 min @ 52% (52w)
  • 5 min @ 50% (50w)