LT-W15 (FTP with AC bursts)
This workout helps simulate the aggressive power surges of group riding. Warm up for 15 minutes working into Endurance pace, including three 1-minute fast pedaling intervals. Hit two 20-minute FTP efforts riding in your lower FTP zone, but each minute throughout the 20-minute interval complete a 10-second burst out of the saddle, surging to 130 percent of FTP
Power:
Warm-up: 1x(10m AR @ 50%)
Warm-up: 3x(1m END @ 65% + 1m AR @ 50%) -> 120 rpm to warm-up
Main set: 20x(50s U-FTP @ 96% + 10s BURST @ 150%) -> Bursts with 110+rpm out of saddle
Recovery: 1x(8m AR @ 50%)
Main set: 20x(50s U-FTP @ 96% + 10s BURST @ 150%) -> Bursts with 110+rpm out of saddle
Recovery: 1x(8m AR @ 50%)
Cooldown: 1x(15m END @ 65%)
- Author: WalterEik
- Sport: bike
- Duration: 87 min
- Dominant zone: Anaerobic
- Intensity: 0.9
- Created: 2020-04-07T20:14:01.559Z
- Updated: 2026-04-22T10:43:10.485Z
Structure
- 10 min @ 50% (50w)
- 3X
- 1 min @ 65% (65w)
- Rest 1 min @ 50% (50w)
- 20X
- 50 sec @ 96% (96w)
- Rest 10 sec @ 150% (150w)
- 8 min @ 50% (50w)
- 20X
- 50 sec @ 96% (96w)
- Rest 10 sec @ 150% (150w)
- 8 min @ 50% (50w)
- 15 min @ 65% (65w)