anaerobic

FTP/Sprint

  • Cycling
  • 1h 17mTime
  • 126Stress
  • 0.99Intensity
  • 20Popularity

About this workout

This workout features two sets of 4 x 5-minute efforts at 95% FTP, perfect for building that top-end punch needed for sprinting finishes or closing gaps during critical race moments. It's a classic choice for developing raw power and lactate tolerance, making it an essential addition to your training for any high-stakes group ride or FTP test.

RH

Workout structure

  • 2X
    • 5 min @ 60% (60w)
    • 1 min @ 110% (110w)
  • 4X
    • 5 min @ 95% (95w)
    • 1 min @ 150% (150w)
  • 3 min @ 55% (55w)
  • 2 min @ 65% (65w)
  • 4X
    • 5 min @ 95% (95w)
    • 1:30 min @ 120% (120w)
  • 5 min @ 90% (90w)
  • 5 min @ 55% (55w)