4wk FTP Booster - W1D1 - HIT 80% FTP #1

• Cycling
• 52mTime
• 48Stress
• 0.74Intensity
• 80Popularity

About this workout

This workout features a classic main set of 4 × 5 minutes at 80% FTP, pushing your anaerobic capacity while helping to build that crucial kick for closing gaps or sprinting hard at the finish. Perfect for those looking to boost their FTP and enhance their performance in time trials or competitive group rides.

Workout structure

• Active 1 min @ 42% (42w)
• Active 1 min @ 52% (52w)
• Active 1 min @ 58% (58w)
• Active 1 min @ 62% (62w)
• Active 1 min @ 70% (70w)
• Active 2 min @ 50% (50w)
• Active 3 min @ 70% (70w)
• 4X
  • Active 10 sec @ 175% (175w) 105 rpm
  • Rest 50 sec @ 50% (50w) 85 rpm
• Active 2 min @ 50% (50w)
• Active 5 min @ 90% (90w) 95 rpm
• Active 3 min @ 50% (50w) 85 rpm
• 4X
  • Active 5 min @ 80% (80w)
  • Rest 1 min @ 61% (61w)
• Cooldown 4 min @ 60-40% (60-40w) 85 rpm