FTP Spike 1m ratio 1to2
- Cycling
- 1h 35mTime
- 99Stress
- 0.79Intensity
- 15Popularity
About this workout
This workout features 12 one-minute efforts at 110% FTP, designed to push your VO2 max and build serious aerobic capacity, perfect for those looking to enhance their performance in time trials or during race kicks. It’s an essential piece for anyone preparing for an FTP test or aiming to elevate their MVdP FTP.
Workout structure
- Warm-Up 15 min @ 30-65% (30-65w)
- Active 1 min @ 80% (80w)
- Active 1 min @ 50% (50w)
- Active 1 min @ 100% (100w)
- Active 1 min @ 50% (50w)
- Active 1 min @ 120% (120w)
- Active 4 min @ 55% (55w)
- Active 1 min @ 110% (110w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 110% (110w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 110% (110w)
- Active 5 min @ 55% (55w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 110% (110w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 110% (110w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 110% (110w)
- Active 10 min @ 50% (50w)
- Active 1 min @ 110% (110w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 110% (110w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 110% (110w)
- Active 5 min @ 55% (55w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 110% (110w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 110% (110w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 110% (110w)
- Active 4 min @ 55% (55w)
- Cooldown 15 min @ 50-30% (50-30w)