4wk FTP Booster - W3D3 - Spiked Tempo

• Cycling
• 1h 7mTime
• 73Stress
• 0.81Intensity
• 85Popularity

About this workout

This spiked tempo workout, featuring two sets of 2 x 7 minutes at 83% FTP, is a classic mid-week staple that builds the aerobic durability needed for sustained efforts in group rides and FTP tests. It's a smart way to boost your MVdP while keeping fatigue manageable, setting you up for solid performance when the pace picks up.

Workout structure

• Active 1 min @ 42% (42w)
• Active 1 min @ 48% (48w)
• Active 1 min @ 53% (53w)
• Active 1 min @ 59% (59w)
• 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)
• 2X
  • Active 7 min @ 83% (83w) 95 rpm
  • Rest 3 min @ 95% (95w) 100 rpm
• Active 5 min @ 50% (50w)
• 2X
  • Active 7 min @ 83% (83w) 95 rpm
  • Rest 3 min @ 95% (95w) 100 rpm
• Active 5 min @ 50% (50w)