4wk FTP Booster - W4D3 - 10min Best effort!

• Cycling
• 55mTime
• 59Stress
• 0.80Intensity
• 40Popularity

About this workout

This session features a challenging main set of 2 × 5 min efforts at 90% FTP, designed to sharpen your anaerobic capacity and boost your kick for closing gaps or sprinting in races. Ideal for those prepping for an FTP test or wanting to channel that MVdP-level power, it strikes a balance between intensity and manageable recoveries.

Workout structure

• Warm-Up 5 min @ 40-60% (40-60w)
• 2X
  • Active 10 sec @ 175% (175w) 115 rpm
  • Rest 50 sec @ 50% (50w) 85 rpm
• Active 2 min @ 50% (50w)
• Active 1 min @ 109% (109w) 100 rpm
• Active 2 min @ 50% (50w)
• Active 4 min @ 85% (85w) 95 rpm
• Active 3 min @ 50% (50w)
• 2X
  • Active 5 min @ 90% (90w) 100 rpm
  • Rest 1 min @ 50% (50w) 85 rpm
• Active 9 min @ 50% (50w)
• Active 10 min @ 100% (100w)
• Cooldown 5 min @ 60-40% (60-40w)