Tempo

LACTATO FTP: DESAFIO DE CADENCIA Y SUBIDAS

  • Cycling
  • 3h 42mTime
  • 242Stress
  • 0.81Intensity
  • 20Popularity

About this workout

This workout features sustained efforts with 2 × 20 minutes at 90% FTP, perfect for building the tempo strength needed to sustain speed on climbs and during long group rides. A classic choice for improving your FTP and testing your limits, it's an essential staple for any serious cyclist looking to enhance their endurance.

yobany

Workout structure

  • Warm-Up 15 min @ 48-68% (48-68w)
  • Active 60 min @ 82% (82w) 85 rpm
  • 5X
    • Active 1 min @ 70% (70w) 105 rpm
    • Rest 1 min @ 55% (55w) 65 rpm
  • 2X
    • Active 3 min @ 108% (108w)
    • Rest 3 min @ 55% (55w)
  • 2X
    • Active 20 min @ 90% (90w)
    • Rest 10 min @ 55% (55w)
  • 5X
    • Active 2 min @ 108% (108w)
    • Rest 3 min @ 55% (55w)
  • Active 30 min @ 82% (82w)
  • Cooldown 10 min @ 55-35% (55-35w)