4wk FTP Booster - W2D6 - Tempo with accelerations #2

• Cycling
• 59mTime
• 70Stress
• 0.84Intensity
• 70Popularity

About this workout

This session blends a solid tempo base with short anaerobic accelerations, ideal for sharpening your kick and boosting your overall FTP, just like mvdp does in his training. Perfect for race prep or when you need to simulate those tough moments in a group ride or TT, it’s a classic way to build raw power and lactate tolerance.

Workout structure

• Active 1 min @ 41% (41w)
• Active 1 min @ 47% (47w)
• Active 1 min @ 53% (53w)
• Active 1 min @ 58% (58w)
• Active 1 min @ 64% (64w)
• Active 1 min @ 70% (70w)
• Active 1 min @ 50% (50w)
• Active 1 min @ 109% (109w) 100 rpm
• Active 2 min @ 50% (50w)
• Active 4 min @ 90% (90w) 95 rpm
• Active 3 min @ 50% (50w)
• Active 5 min @ 84% (84w) 95 rpm
• Active 15 sec @ 175% (175w) 115 rpm
• Active 5 min @ 84% (84w) 95 rpm
• Active 20 sec @ 170% (170w) 105 rpm
• Active 5 min @ 84% (84w) 95 rpm
• Active 30 sec @ 150% (150w) 105 rpm
• Active 5 min @ 50% (50w)
• Active 5 min @ 84% (84w) 95 rpm
• Active 15 sec @ 175% (175w) 115 rpm
• Active 5 min @ 84% (84w) 95 rpm
• Active 20 sec @ 170% (170w) 105 rpm
• Active 5 min @ 84% (84w) 95 rpm
• Active 30 sec @ 150% (150w) 105 rpm
• Active 5 min @ 50% (50w)