4wk FTP Booster - W3D5 - 40/20's into Threshold

• Cycling
• 56mTime
• 67Stress
• 0.84Intensity
• 90Popularity

About this workout

This punishing workout features 40/20 intervals to build your kick and lactate tolerance, preparing you for those crucial race kicks or breakaways. Perfect for boosting your FTP, it’s an ideal session to fit into your training plan before a 20-minute FTP test.

Workout structure

• Warm-Up 5 min @ 40-60% (40-60w)
• 5X
  • Active 30 sec @ 65% (65w) 95 rpm
  • Rest 30 sec @ 80% (80w) 100 rpm
• Active 3 min @ 50% (50w)
• 4X
  • Active 40 sec @ 121% (121w) 100 rpm
  • Rest 30 sec @ 50% (50w) 85 rpm
• Active 10 min @ 95% (95w) 95 rpm
• Active 10 min @ 50% (50w)
• 4X
  • Active 40 sec @ 121% (121w) 100 rpm
  • Rest 20 sec @ 50% (50w) 85 rpm
• Active 10 min @ 95% (95w) 95 rpm
• Active 5 min @ 50% (50w)