4wk FTP Booster - W1D3 - Tempo into Sprints

• Cycling
• 1h 1mTime
• 74Stress
• 0.85Intensity
• 95Popularity

About this workout

This workout features a mix of tempo efforts followed by explosive 30-second sprints, designed to boost your anaerobic power and improve your closing speed, just like mvdp in an FTP test. Perfect for adding some punch to your group rides or sharpening your sprinting for race day.

Workout structure

• Warm-Up 5 min @ 40-60% (40-60w)
• 5X
  • Active 30 sec @ 65% (65w) 85 rpm
  • Rest 30 sec @ 80% (80w) 98 rpm
• Active 3 min @ 50% (50w) 88 rpm
• Active 15 min @ 81% (81w)
• Active 1 min @ 150% (150w) 103 rpm
• Active 1 min @ 50% (50w) 88 rpm
• Active 30 sec @ 170% (170w) 115 rpm
• Active 30 sec @ 50% (50w) 88 rpm
• Active 15 sec @ 200% (200w) 115 rpm
• Active 45 sec @ 50% (50w) 88 rpm
• Active 10 sec @ 200% (200w) 115 rpm
• Active 5 min @ 50% (50w) 88 rpm
• Active 15 min @ 81% (81w) 93 rpm
• Active 1 min @ 150% (150w) 103 rpm
• Active 1 min @ 50% (50w) 88 rpm
• Active 30 sec @ 170% (170w) 115 rpm
• Active 30 sec @ 50% (50w) 88 rpm
• Active 15 sec @ 200% (200w) 115 rpm
• Active 45 sec @ 50% (50w) 88 rpm
• Active 10 sec @ 200% (200w) 115 rpm
• Cooldown 5 min @ 60-40% (60-40w) 88 rpm