threshold

FTP Builder – Week 9 Day 4

  • Cycling
  • 1h 28mTime
  • 101Stress
  • 0.83Intensity
  • 541Popularity

About this workout

This tough threshold workout is designed to push your limits with 6 intervals at 100% FTP, perfect for building the sustained power you need for weekly group rides or time trials. It's a day trainer staple that helps define your FTP while improving your overall performance and endurance.

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)
  • 6X
    • 5 min @ 100% (100w)
    • 3 min @ 52% (52w)
  • 10 min @ 73% (73w)
  • 5 min @ 50% (50w)