Threshold

FTP+ Development 1h tri Wko 3 (2019)

  • Cycling
  • 1h 0mTime
  • 74Stress
  • 0.86Intensity
  • 730Popularity

About this workout

This workout features two hard 5-minute efforts at 103% FTP, perfect for pushing your sustainable power in time trials and group rides, with manageable recoveries in between. It's a solid choice for anyone looking to boost their FTP and replicate the intensity needed for racing tactics like the MVDP FTP style or the 3 x 30 protocol.

pascalkolkman

Workout structure

  • 1 min @ 52% (52w) 70 rpm
  • 1 min @ 55% (55w) 75 rpm
  • 1 min @ 57% (57w) 80 rpm
  • 1 min @ 60% (60w) 80 rpm
  • 1 min @ 63% (63w) 80 rpm
  • 1 min @ 66% (66w) 80 rpm
  • 1 min @ 69% (69w) 85 rpm
  • 1 min @ 71% (71w) 85 rpm
  • 1 min @ 73% (73w) 85 rpm
  • 1 min @ 75% (75w) 85 rpm
  • 2 min @ 80% (80w) 90 rpm
  • 30 sec @ 104% (104w)
  • 30 sec @ 50% (50w) 90 rpm
  • 30 sec @ 106% (106w)
  • 30 sec @ 50% (50w) 95 rpm
  • 30 sec @ 108% (108w)
  • 2 min @ 50% (50w) 88 rpm
  • 2X
    • 5 min @ 103% (103w)
    • 3 min @ 45% (45w)
  • 2X
    • 4 min @ 105% (105w)
    • 3 min @ 45% (45w)
  • 3 min @ 107% (107w)
  • 2 min @ 45% (45w)
  • 3 min @ 107% (107w)
  • 2 min @ 40% (40w) 75 rpm
  • 1 min @ 54% (54w) 80 rpm
  • 1 min @ 51% (51w) 85 rpm
  • 1 min @ 48% (48w) 90 rpm
  • 1 min @ 45% (45w) 90 rpm