4wk FTP Booster - W2D3 - Tempo with Finale!

• Cycling
• 1hTime
• 68Stress
• 0.82Intensity
• 70Popularity

About this workout

This workout packs a punch with 4 intervals of 2 minutes at 109% FTP to build your anaerobic kick, perfect for closing gaps in a race or powering through tough group ride finishes. It’s an essential session to boost your performance ahead of your next FTP test while keeping your legs sharp and responsive.

Workout structure

• Warm-Up 5 min @ 40-60% (40-60w)
• 2X
  • Active 10 sec @ 175% (175w) 115 rpm
  • Rest 50 sec @ 50% (50w) 85 rpm
• Active 2 min @ 50% (50w) 90 rpm
• Active 1 min @ 109% (109w) 100 rpm
• Active 2 min @ 50% (50w) 90 rpm
• Active 5 min @ 90% (90w) 100 rpm
• Active 3 min @ 50% (50w)
• Active 15 min @ 81% (81w) 95 rpm
• 4X
  • Active 2 min @ 109% (109w) 100 rpm
  • Rest 3 min @ 75% (75w) 85 rpm
• Cooldown 5 min @ 60-40% (60-40w)