4wk FTP Booster - W2D5 - 40/20's #2

• Cycling
• 58mTime
• 70Stress
• 0.85Intensity
• 40Popularity

About this workout

This savage anaerobic workout features two sets of 10 x 40 seconds at 109% FTP, with short 20-second recoveries to push your limits. Perfect for developing the explosive kick needed to close gaps during group rides or unleash a powerful sprint in races.

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) 90 rpm
• Active 2 min @ 50% (50w) 90 rpm
• Active 5 min @ 90% (90w) 95 rpm
• Active 3 min @ 50% (50w)
• 10X
  • Active 40 sec @ 109% (109w) 100 rpm
  • Rest 20 sec @ 55% (55w) 85 rpm
• Active 5 min @ 50% (50w)
• 10X
  • Active 40 sec @ 109% (109w) 100 rpm
  • Rest 20 sec @ 55% (55w) 85 rpm
• Active 5 min @ 50% (50w)
• Active 3 min @ 125% (125w) 95 rpm
• Cooldown 5 min @ 60-40% (60-40w)