ftp +s5

• Cycling
• 1h 42mTime
• 126Stress
• 0.86Intensity
• 30Popularity

About this workout

This workout features a classic main set of 3 × 8 minutes at 100% FTP, pushing your limits while building the sustainable power you need for weekly group rides and time trials. It's essential for defining your FTP and testing your mettle against the competition, ensuring you can hold your own when the pace picks up.

Workout structure

• 7 min @ 50-81% (50-81w)
• 30 sec @ 110% (110w)
• 3 min @ 51% (51w)
• 30 sec @ 110% (110w)
• 5 min @ 51% (51w)
• 3X
  • 8 min @ 100% (100w)
  • 3 min @ 51% (51w)
• 8 min @ 100% (100w)
• 10 min @ 51-61% (51-61w)
• 4X
  • 3 min @ 110% (110w)
  • 2 min @ 42% (42w)
• 15 min @ 70% (70w)