FTP Builder Week 7 Day 4 - Medium over/Under

• Cycling
• 1h 1mTime
• 90Stress
• 0.94Intensity
• 60Popularity

About this workout

This medium over/under workout pushes your limits with 2×5 minutes at 110% FTP, designed to raise your aerobic ceiling and build the capacity for those tough climbs or sprint finishes. Perfect for a day trainer session or to elevate your MVdP FTP, it's an essential part of your high-intensity training arsenal.

Workout structure

• 4 min @ 50% (50w)
• 1 min @ 70% (70w)
• 1 min @ 80% (80w)
• 1 min @ 90% (90w)
• 1 min @ 110% (110w)
• 2 min @ 88% (88w)
• 1 min @ 110% (110w)
• 5 min @ 50% (50w)
• 2X
  • 5 min @ 105-110% (105-110w)
  • 2 min @ 75% (75w)
  • 5 min @ 110-100% (110-100w)
  • 2 min @ 75% (75w)
• 5 min @ 105-110% (105-110w)
• 2 min @ 75% (75w)
• 5 min @ 110-100% (110-100w)
• 5 min @ 50% (50w)