Anaerobic

FTP/MAP 8 x3

  • Cycling
  • 57mTime
  • 79Stress
  • 0.91Intensity
  • 110Popularity

About this workout

This workout features 8 minutes of high-intensity efforts at 100% FTP, designed to develop your kick for closing gaps and improving your lactate tolerance. Perfect for refining your top-end punch ahead of critical race moments or pushing through tough group ride dynamics.

Brianwr

Workout structure

  • Active 2:30 min @ 50% (50w) 80 rpm
  • Active 30 sec @ 65% (65w) 85 rpm
  • Active 30 sec @ 75% (75w) 90 rpm
  • Active 30 sec @ 85% (85w) 90 rpm
  • Active 30 sec @ 95% (95w) 90 rpm
  • Active 30 sec @ 120% (120w) 100 rpm
  • Active 2 min @ 50% (50w) 85 rpm
  • 3X
    • Active 2 min @ 100% (100w) 85 rpm
    • Active 1 min @ 130% (130w) 100 rpm
    • Active 3 min @ 50% (50w) 80 rpm
  • Active 2 min @ 100% (100w) 85 rpm
  • Active 1 min @ 130% (130w) 100 rpm
  • Active 3 min @ 50% (50w) 80 rpm
  • 3X
    • Active 2 min @ 100% (100w) 85 rpm
    • Active 1 min @ 130% (130w) 100 rpm
    • Active 3 min @ 50% (50w) 80 rpm
  • Active 2 min @ 100% (100w) 85 rpm
  • Active 1 min @ 130% (130w) 100 rpm
  • Active 5 min @ 45% (45w)