4wk FTP Booster - W3D7 - Max Aerobic Finale

• Cycling
• 54mTime
• 65Stress
• 0.85Intensity
• 55Popularity

About this workout

This workout cranks up your anaerobic capacity with 4 rounds of 2-minute efforts at 121% FTP, pushing you to close gaps and unleash your top-end punch. Ideal for sharpening your sprinting power and enhancing lactate tolerance, it’s a perfect addition to your training for group ride sprints and race finishes.

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) 100 rpm
• Active 3 min @ 50% (50w)
• 4X
  • Active 2 min @ 121% (121w) 100 rpm
  • Rest 2 min @ 60% (60w) 85 rpm
• Active 10 min @ 50% (50w)
• Active 6 min @ 100% (100w)
• Cooldown 5 min @ 60-40% (60-40w)