Threshold

FTP builder workout

  • Cycling
  • 1h 9mTime
  • 79Stress
  • 0.83Intensity
  • 30Popularity

About this workout

This FTP builder workout features a classic main set of 3×5 minutes at a sustained 102% FTP, perfect for developing your sustainable power for group rides and time trials. It's a solid choice for athletes looking to boost their MVDP and refine their threshold capabilities without overextending themselves.

Jelle De Bock

Workout structure

  • Warmup 10 min @ 55% (55w)
  • 3X
    • FTP 5 min @ 102% (102w)
    • Rest 4 min @ 55% (55w)
  • Rest 10 min @ 55% (55w)
  • 2X
    • Under 3 min @ 97% (97w)
    • Over 3 min @ 103% (103w)
  • Cooldown 10 min @ 60% (60w)