Tempo/+FTP ups and downs

• Cycling
• 1h 35mTime
• 109Stress
• 0.83Intensity
• 55Popularity

About this workout

This workout mixes steady tempo with sharp ups at 100% FTP, making it a perfect blend for building endurance while sharpening your race pace. Ideal for those looking to boost their MVdP FTP and prepare for FTP tests, it’s a staple for enhancing your performance on group rides and time trials.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 70% (70w)
• 2 min @ 40% (40w)
• 10 min @ 80% (80w)
• 2 min @ 100% (100w)
• 8 min @ 80% (80w)
• 2 min @ 100% (100w)
• 6 min @ 80% (80w)
• 2 min @ 100% (100w)
• 4 min @ 80% (80w)
• 2X
  • 2 min @ 100% (100w)
  • 2 min @ 80% (80w)
• 2 min @ 100% (100w)
• 4 min @ 80% (80w)
• 2 min @ 100% (100w)
• 6 min @ 80% (80w)
• 2 min @ 100% (100w)
• 8 min @ 80% (80w)
• 2 min @ 100% (100w)
• 10 min @ 80% (80w)
• 5 min @ 50% (50w)