FTP/MAP Builds: 2 Sets 3 x 6
- Cycling
- 3h 0mTime
- 170Stress
- 0.75Intensity
- 25Popularity
About this workout
Warm-Up 20 minutes @ RPE 3 -- 55% of FTP -- HR <70% 1 minute @ RPE 3.5 -- 65% of FTP -- HR <80% 1 minute @ RPE 5 -- 75% of FTP -- HR <85% 1 minute @ RPE 6 -- 85% of FTP -- HR <90% 30 seconds @ RPE 7 -- 95% of FTP -- HR <95% 30 seconds @ RPE 8 -- 90% of MAP (105-135% of FTP) 5 minutes @ RPE 2 -- 45% of FTP -- HR <70% Main Effort Number of Sets 2 Rest Between Sets 30 minutes @ RPE 2.5 -- 50% of FTP -- HR <80% Interval Repeats per Set 3 Interval FTP Effort: 4 minutes @ RPE 7.5 -- 100% of FTP -- HR <100% VO2 Effort: 2 minutes @ RPE 9 -- 90-95% of MAP (105-130% of FTP) Recovery: 5 minutes @ RPE 2 -- 45% of FTP -- HR <70% Extra Volume 50 minutes @ RPE 3 -- 60% of FTP -- HR <85% Cool Down 5 minutes @ RPE 1 -- <45% of FTP -- HR <70%
Workout structure
- Warm-Up 20 min @ 45-65% (45-65w)
- Active 1 min @ 65% (65w)
- Active 1 min @ 75% (75w)
- Active 1 min @ 85% (85w)
- Active 30 sec @ 95% (95w)
- Active 30 sec @ 120% (120w)
- 3X
- Active 5 min @ 45% (45w)
- Active 4 min @ 98% (98w)
- Active 2 min @ 118% (118w)
- Active 5 min @ 45% (45w)
- Active 30 min @ 50% (50w)
- 3X
- Active 4 min @ 98% (98w)
- Active 2 min @ 118% (118w)
- Active 5 min @ 45% (45w)
- Active 50 min @ 60% (60w)
- Cooldown 5 min @ 55-35% (55-35w)