FTP – Builder Wk 1 Day 1

12 Week FTP Builder Program – Week 1 Day 1

Author: John B
Sport: bike
Duration: 46 min
Dominant zone: endurance
Intensity: 0.63
Updated: 2026-04-25T16:51:35.373Z

Structure

3 min @ 45% (45w)
3 min @ 55% (55w)
4 min @ 65% (65w)
5X
- 4 min @ 70% (70w)
- 2 min @ 52% (52w)
1 min @ 65% (65w)
1 min @ 60% (60w)
2 min @ 55% (55w)
2 min @ 45% (45w)