tempo

FTP Builder – Week 8 Day 4

  • Cycling
  • 1h 20mTime
  • 85Stress
  • 0.80Intensity
  • 360Popularity

About this workout

This tempo session features two solid 12-minute intervals at 88% FTP, perfect for building the endurance needed for sustained efforts in races or long group rides. It's a classic mid-week staple that helps you maintain the pace without overcooking, ensuring you're ready to tackle challenges like those faced by top pros such as MVDP.

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 @ 88% (88w)
    • 1 min @ 52% (52w)
  • 10 min @ 52% (52w)
  • 2X
    • 5 min @ 100% (100w)
    • 2 min @ 52% (52w)
  • 5 min @ 50% (50w)