Anaerobic

March- 22 FTP Prep

  • Cycling
  • 1h 4mTime
  • 71Stress
  • 0.82Intensity
  • 35Popularity

About this workout

This workout features a punishing main set of 4 × 60 sec at 100% FTP, designed to build the kick needed to close gaps and enhance your raw sprinting power. It's a critical session for preparing for FTP tests like the one used by mvdp, ensuring you can deliver top-end punch when it matters most.

pedaldemon

Workout structure

  • Active 20 sec @ 60% (60w)
  • Active 20 sec @ 61% (61w)
  • Active 20 sec @ 62% (62w)
  • Active 20 sec @ 63% (63w)
  • Active 20 sec @ 64% (64w)
  • Active 20 sec @ 65% (65w)
  • Active 35 sec @ 66% (66w)
  • Active 20 sec @ 67% (67w)
  • Active 20 sec @ 68% (68w)
  • Active 20 sec @ 69% (69w)
  • Active 20 sec @ 70% (70w)
  • Active 20 sec @ 71% (71w)
  • Active 20 sec @ 72% (72w)
  • Active 20 sec @ 73% (73w)
  • Active 20 sec @ 74% (74w)
  • Active 20 sec @ 76% (76w)
  • Active 35 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 20 sec @ 86% (86w)
  • Active 20 sec @ 87% (87w)
  • Active 20 sec @ 88% (88w)
  • Active 20 sec @ 89% (89w)
  • Active 20 sec @ 90% (90w)
  • Active 3 min @ 55% (55w)
  • Active 30 sec @ 93% (93w)
  • Rest 30 sec @ 55% (55w)
  • Active 30 sec @ 105% (105w)
  • Rest 30 sec @ 55% (55w)
  • Active 30 sec @ 115% (115w)
  • Rest 30 sec @ 55% (55w)
  • Active 30 sec @ 125% (125w)
  • Rest 30 sec @ 55% (55w)
  • 4X
    • Active 3 min @ 55% (55w)
    • Active 8 sec @ 225% (225w)
    • Active 1 min @ 100% (100w)
  • 2X
    • Active 3 min @ 55% (55w)
  • Active 4 min @ 100% (100w)
  • Active 5 min @ 55% (55w)
  • 5X
    • Active 30 sec @ 155% (155w)
    • Rest 30 sec @ 55% (55w)
  • Cooldown 10 min @ 55-35% (55-35w)