4wk FTP Booster - W1D6 - Tempo with accelerations #1

• Cycling
• 52mTime
• 63Stress
• 0.85Intensity
• 120Popularity

About this workout

This workout features a main set of 6 × 4 min at 84% FTP with brief recoveries, designed to enhance your anaerobic capacity and build the kick needed for closing gaps or executing race-winning sprints. It's a powerful addition to your training regimen, perfect for boosting your performance ahead of an FTP test or a competitive ride.

Workout structure

• Warm-Up 3 min @ 40-60% (40-60w)
• Active 1 min @ 60% (60w) 88 rpm
• Active 1 min @ 65% (65w) 93 rpm
• Active 1 min @ 81% (81w) 98 rpm
• Active 1 min @ 109% (109w) 98 rpm
• Active 2 min @ 50% (50w)
• Active 4 min @ 90% (90w) 100 rpm
• Active 3 min @ 50% (50w)
• Active 4 min @ 84% (84w) 95 rpm
• Rest 15 sec @ 175% (175w) 113 rpm
• Active 4 min @ 84% (84w) 95 rpm
• Rest 20 sec @ 170% (170w) 113 rpm
• Active 4 min @ 84% (84w) 95 rpm
• Rest 30 sec @ 150% (150w) 110 rpm
• Active 5 min @ 50% (50w)
• Active 4 min @ 84% (84w) 95 rpm
• Rest 15 sec @ 175% (175w) 113 rpm
• Active 4 min @ 84% (84w) 95 rpm
• Rest 20 sec @ 170% (170w) 113 rpm
• Active 4 min @ 84% (84w) 95 rpm
• Rest 30 sec @ 150% (150w) 110 rpm
• Active 5 min @ 50% (50w)