[SPIN][1h20m]BASE1: FTP (60-10)-WK3
- Cycling
- 1h 29mTime
- 110Stress
- 0.86Intensity
- 35Popularity
About this workout
This workout features a main set of intense 60-second efforts at 113% FTP, designed to push your aerobic ceiling and improve your capacity for when the road kicks up, much like the demands of an FTP test. Perfect for building the kind of power that sprinters like MVDP rely on during critical race moments, this session will help you close gaps and sustain high-pace efforts.
Workout structure
- 3 min @ 45% (45w)
- 1 min @ 60% (60w)
- 1 min @ 63% (63w)
- 1 min @ 67% (67w)
- 1 min @ 70% (70w)
- 1 min @ 73% (73w)
- 1 min @ 77% (77w)
- 1 min @ 80% (80w)
- 1 min @ 83% (83w)
- 1 min @ 87% (87w)
- 1 min @ 90% (90w)
- 3 min @ 75% (75w)
- 3:30 min @ 113% (113w)
- 5 min @ 55% (55w)
- 1 min @ 113% (113w)
- 10 sec @ 65% (65w)
- 1 min @ 113% (113w)
- 10 sec @ 65% (65w)
- 2X
- 1 min @ 113% (113w)
- 10 sec @ 65% (65w)
- 1 min @ 113% (113w)
- 10 sec @ 65% (65w)
- 5 min @ 55% (55w)
- 2X
- 1 min @ 113% (113w)
- 10 sec @ 65% (65w)
- 1 min @ 113% (113w)
- 10 sec @ 65% (65w)
- 2X
- 1 min @ 113% (113w)
- 10 sec @ 65% (65w)
- 5 min @ 55% (55w)
- 1 min @ 113% (113w)
- 10 sec @ 65% (65w)
- 2X
- 1 min @ 113% (113w)
- 10 sec @ 65% (65w)
- 1 min @ 113% (113w)
- 10 sec @ 65% (65w)
- 1 min @ 113% (113w)
- 10 sec @ 65% (65w)
- 5 min @ 55% (55w)
- 1 min @ 113% (113w)
- 10 sec @ 65% (65w)
- 1 min @ 113% (113w)
- 10 sec @ 65% (65w)
- 2X
- 1 min @ 113% (113w)
- 10 sec @ 65% (65w)
- 1 min @ 113% (113w)
- 10 sec @ 65% (65w)
- 5 min @ 55% (55w)
- 3:30 min @ 113% (113w)
- 3 min @ 55% (55w)
- 15 min @ 45% (45w)