Richard Stanard FTP Advancer
- Cycling
- 1h 15mTime
- 108Stress
- 0.93Intensity
- 40Popularity
About this workout
The Richard Stanard FTP Advancer includes intense 60-second efforts at 116% FTP, perfect for simulating the demands of a hard race kick or pushing through a tough time trial. This workout is essential for raising your aerobic ceiling, making it a key session for improving your MVDP and preparing for FTP tests.
Workout structure
- Warm-Up 10 min @ 40-75% (40-75w)
- Active 10 sec @ 125% (125w)
- Active 50 sec @ 65% (65w)
- Active 10 sec @ 135% (135w)
- Active 50 sec @ 65% (65w)
- Active 10 sec @ 145% (145w)
- Active 50 sec @ 65% (65w)
- Active 10 sec @ 155% (155w)
- Active 50 sec @ 65% (65w)
- Active 1 min @ 116% (116w)
- Active 1 min @ 52% (52w)
- Active 1:30 min @ 116% (116w)
- Active 1 min @ 52% (52w)
- Active 2 min @ 116% (116w)
- Active 1 min @ 52% (52w)
- Active 2:30 min @ 116% (116w)
- Active 1 min @ 52% (52w)
- Active 3 min @ 116% (116w)
- Active 4 min @ 50% (50w)
- Active 1 min @ 116% (116w)
- Active 1 min @ 52% (52w)
- Active 1:30 min @ 116% (116w)
- Active 1 min @ 52% (52w)
- Active 2 min @ 116% (116w)
- Active 1 min @ 52% (52w)
- Active 2:30 min @ 116% (116w)
- Active 1 min @ 52% (52w)
- Active 3 min @ 116% (116w)
- Active 4 min @ 50% (50w)
- Active 1 min @ 116% (116w)
- Active 1 min @ 52% (52w)
- Active 1:30 min @ 116% (116w)
- Active 1 min @ 52% (52w)
- Active 2 min @ 116% (116w)
- Active 1 min @ 52% (52w)
- Active 2:30 min @ 116% (116w)
- Active 1 min @ 52% (52w)
- Active 3 min @ 116% (116w)
- Active 1 min @ 52% (52w)
- Cooldown 10 min @ 75-40% (75-40w)