4wk FTP Booster - W2D1 - HIT 80% FTP #2

• Cycling
• 54mTime
• 51Stress
• 0.75Intensity
• 55Popularity

About this workout

This workout features five intervals of 5 minutes at 80% FTP, designed to enhance your anaerobic capacity and boost your sprinting power—perfect for closing gaps during group rides or racing. With solid recovery periods, this session is a great addition to your training leading up to your next FTP test.

Workout structure

• Warm-Up 3 min @ 40-60% (40-60w)
• 4X
  • Active 10 sec @ 175% (175w) 115 rpm
  • Rest 50 sec @ 50% (50w) 85 rpm
• Active 3 min @ 70% (70w) 100 rpm
• Active 2 min @ 50% (50w)
• Active 5 min @ 90% (90w) 95 rpm
• Active 3 min @ 50% (50w)
• 5X
  • Active 5 min @ 80% (80w) 100 rpm
  • Rest 1 min @ 61% (61w) 85 rpm
• Cooldown 4 min @ 60-40% (60-40w)