FTP Builder_Week 4_Day 2

• Cycling
• 1h 2mTime
• 61Stress
• 0.77Intensity
• 45Popularity

About this workout

This workout focuses on sustained efforts with 2-minute intervals at 88% FTP, perfect for building the power you need for your weekly group rides or time trials. A classic day trainer session, it helps define your threshold while keeping fatigue in check so you can push harder when it counts.

Workout structure

• 10 min @ 40-73% (40-73w) 85 rpm
• 5 min @ 88% (88w) 90 rpm
• 2 min @ 53% (53w) 85 rpm
• 2X
  • 2 min @ 88% (88w) 90 rpm
  • 30 sec @ 88% (88w) 105 rpm
• 2 min @ 53% (53w) 85 rpm
• 5 min @ 88% (88w) 95 rpm
• 2 min @ 53% (53w) 85 rpm
• 6X
  • 30 sec @ 100% (100w) 100 rpm
  • 30 sec @ 73% (73w) 85 rpm
• 4 min @ 53% (53w) 85 rpm
• 6X
  • 30 sec @ 100% (100w) 100 rpm
  • 30 sec @ 73% (73w) 85 rpm
• 4 min @ 53% (53w) 85 rpm
• 6X
  • 30 sec @ 100% (100w) 100 rpm
  • 30 sec @ 73% (73w) 85 rpm
• 5 min @ 53-40% (53-40w) 85 rpm