FTP BOOSTER - W1D3 - tempo into sprints

• Cycling
• 57mTime
• 70Stress
• 0.86Intensity
• 90Popularity

About this workout

This workout features short 15-second sprints at 200% FTP, pushing your anaerobic limits while improving your kick for closing gaps and launching attacks. Perfect for sharpening your sprinting power and lactate tolerance ahead of your next FTP test or group ride where you need that extra punch.

Workout structure

• Echfft 5 min @ 50% (50w)
• 30 sec @ 65% (65w) 80 rpm
• 30 sec @ 80% (80w) 95 rpm
• Rest 3 min @ 50% (50w) 80 rpm
• 15 min @ 81% (81w)
• 1 min @ 150% (150w) 100 rpm
• Rest 1 min @ 50% (50w) 85 rpm
• 30 sec @ 170% (170w) 100 rpm
• Rest 30 sec @ 50% (50w) 85 rpm
• 15 sec @ 200% (200w) 110 rpm
• Rest 45 sec @ 50% (50w) 85 rpm
• 10 sec @ 200% (200w) 110 rpm
• Rest 5 min @ 50% (50w) 85 rpm
• 15 min @ 81% (81w) 90 rpm
• 1 min @ 150% (150w) 100 rpm
• Rest 1 min @ 50% (50w) 85 rpm
• 30 sec @ 170% (170w) 100 rpm
• Rest 30 sec @ 50% (50w) 85 rpm
• 15 sec @ 200% (200w) 110 rpm
• Rest 45 sec @ 50% (50w) 85 rpm
• 10 sec @ 200% (200w) 110 rpm
• Rest 5 min @ 50% (50w) 85 rpm