Tempo

March 13- FTP Build

  • Cycling
  • 1h 10mTime
  • 72Stress
  • 0.78Intensity
  • 15Popularity

About this workout

This tempo workout features a classic main set of 2 × 40 seconds at 90% FTP, ideal for building the endurance you need for sustained efforts during group rides and FTP tests. It’s a solid addition to your training plan, striking a balance between intensity and recovery without overcooking your legs.

pedaldemon

Workout structure

  • Active 20 sec @ 55% (55w)
  • Active 20 sec @ 56% (56w)
  • Active 20 sec @ 57% (57w)
  • Active 20 sec @ 58% (58w)
  • Active 20 sec @ 59% (59w)
  • Active 20 sec @ 60% (60w)
  • Active 20 sec @ 61% (61w)
  • Active 35 sec @ 62% (62w)
  • Active 20 sec @ 63% (63w)
  • Active 20 sec @ 64% (64w)
  • Active 20 sec @ 65% (65w)
  • Active 20 sec @ 66% (66w)
  • Active 20 sec @ 67% (67w)
  • Active 20 sec @ 68% (68w)
  • Active 20 sec @ 69% (69w)
  • Active 20 sec @ 71% (71w)
  • Active 35 sec @ 72% (72w)
  • Active 20 sec @ 73% (73w)
  • Active 20 sec @ 74% (74w)
  • Active 20 sec @ 75% (75w)
  • Active 20 sec @ 76% (76w)
  • Active 20 sec @ 77% (77w)
  • Active 20 sec @ 78% (78w)
  • Active 20 sec @ 79% (79w)
  • Active 20 sec @ 80% (80w)
  • Active 20 sec @ 81% (81w)
  • Active 20 sec @ 82% (82w)
  • Active 20 sec @ 83% (83w)
  • Active 20 sec @ 84% (84w)
  • Active 20 sec @ 85% (85w)
  • Active 2 min @ 55% (55w)
  • 4X
    • Active 15 sec @ 90% (90w)
    • Rest 45 sec @ 55% (55w)
  • Active 1 min @ 85% (85w)
  • Active 1 min @ 90% (90w)
  • Active 1 min @ 95% (95w)
  • Active 2 min @ 55% (55w)
  • 2X
    • Active 20 sec @ 120% (120w)
    • Rest 41 sec @ 90% (90w)
    • Active 20 sec @ 120% (120w)
    • Rest 40 sec @ 90% (90w)
  • Active 2 min @ 55% (55w)
  • Active 7 min @ 75% (75w)
  • Rest 2 min @ 105% (105w)
  • Active 3 min @ 55% (55w)
  • Active 7 min @ 80% (80w)
  • Rest 2 min @ 105% (105w)
  • Active 3 min @ 55% (55w)
  • Active 7 min @ 85% (85w)
  • Rest 2 min @ 105% (105w)
  • Cooldown 10 min @ 55-35% (55-35w)