FTP Develpoment

• Cycling
• 1hTime
• 76Stress
• 0.87Intensity
• 30Popularity

About this workout

This threshold workout features 4 sets of 4 x 2 minutes at 100% FTP, perfect for pushing your limits like mvdp in an FTP test. It's designed to build the sustained power you need for those tough group ride efforts and time trials.

Workout structure

• Active 1 min @ 45% (45w) 85 rpm
• Active 1 min @ 54% (54w) 85 rpm
• Active 1 min @ 63% (63w) 85 rpm
• Active 1 min @ 71% (71w) 85 rpm
• Active 1 min @ 80% (80w) 85 rpm
• 5X
  • Active 30 sec @ 98% (98w)
  • Rest 30 sec @ 55% (55w)
• Active 1 min @ 55% (55w) 85 rpm
• 4X
  • Active 2 min @ 100% (100w)
  • Rest 30 sec @ 55% (55w)
• Active 2 min @ 55% (55w) 85 rpm
• 4X
  • Active 2 min @ 100% (100w)
  • Rest 30 sec @ 55% (55w)
• Active 2 min @ 55% (55w) 85 rpm
• 4X
  • Active 2 min @ 100% (100w)
  • Rest 30 sec @ 55% (55w)
• Active 2 min @ 55% (55w) 85 rpm
• 4X
  • Active 2 min @ 100% (100w)
  • Rest 30 sec @ 55% (55w)
• Active 1 min @ 55% (55w) 85 rpm
• Active 1 min @ 40% (40w) 85 rpm
• Active 1 min @ 25% (25w) 85 rpm