Zwift Academy 2021 6. FTP Boost
- Cycling
- 54mTime
- 66Stress
- 0.85Intensity
- 196Popularity
About this workout
This workout features a gnarly main set of 3 × 30 seconds at 160% FTP, designed to build your kick for closing gaps and boost your raw sprinting power. Ideal for those looking to amp up their performance ahead of races or group rides, it’s a brutal way to enhance your anaerobic capacity and prepare for those explosive moments like those of MVDP in action.
Workout structure
- Warm-Up 10 min @ 50-80% (50-80w)
- Active 1 min @ 80-95% (80-95w)
- Active 3 min @ 55% (55w)
- Active 30 sec @ 160% (160w)
- Active 1 min @ 55% (55w)
- Active 4 min @ 95% (95w)
- Active 3 min @ 100% (100w)
- Active 5 min @ 55% (55w)
- Active 30 sec @ 160% (160w)
- Active 1 min @ 55% (55w)
- Active 4 min @ 95% (95w)
- Active 3 min @ 100% (100w)
- Active 5 min @ 55% (55w)
- Active 30 sec @ 160% (160w)
- Active 1 min @ 55% (55w)
- Active 4 min @ 95% (95w)
- Active 3 min @ 100% (100w)
- Cooldown 5 min @ 65-45% (65-45w)