FTP Builder_Week 3_Day 2

• Cycling
• 1h 9mTime
• 49Stress
• 0.65Intensity
• 25Popularity

About this workout

This workout focuses on building your kick with 3 sets of 5 × 10 seconds at 160% FTP, perfect for enhancing your raw sprinting power and lactate tolerance. Incorporate it into your training week as a high-intensity day trainer to elevate your performance in group rides and races.

Workout structure

• 7 min @ 40-73% (40-73w) 85 rpm
• 4 min @ 73% (73w) 95 rpm
• 3 min @ 87% (87w) 100 rpm
• 5 min @ 53% (53w) 85 rpm
• 5X
  • 10 sec @ 160% (160w)
  • 1:50 min @ 53% (53w) 85 rpm
• 10 min @ 53% (53w) 85 rpm
• 5X
  • 10 sec @ 160% (160w)
  • 1:50 min @ 53% (53w) 85 rpm
• 10 min @ 53% (53w) 85 rpm
• 5X
  • 10 sec @ 160% (160w)
  • 1:50 min @ 53% (53w) 85 rpm