Workouts»4wk FTP Booster»Week 1»

Day 2 - HIT 45sec #1

3min @ 50% FTP
2x 1min @ 90rpm, 75% FTP,
rest 1min @ 80rpm, 50% FTP
2x 1min @ 100rpm, 90% FTP,
rest 1min @ 80rpm, 50% FTP
3min @ 85rpm, 50% FTP
6x 45sec @ 100rpm, 175% FTP,
rest 4min 15sec @ 80rpm, 60% FTP
3min @ 85rpm, 50% FTP
5min @ 95rpm, 95% FTP
5min @ 85rpm, 50% FTP
Workout overview

Duration: 57m

Stress points: 58

Zone distribution

Z1: 18m

Z2: 28m

Z3: -

Z4: 7m

Z5: -

Z6: 5m

32%
48%
0%
12%
0%
8%

With repeated anaerobic bouts of 45sec, you will be improving your ability to process lactate and recover from hard efforts.

You will also be using up vital carbohydrate stores prior to the final 5min sub-threshold interval. This is where the adaptation occurs!

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4wk FTP Booster»Week 1

  • Day 1 - HIT 80% FTP #1

    52m | 45 SP

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  • Day 2 - HIT 45sec #1

    57m | 58 SP

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  • Day 3 - Tempo into Sprints

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  • Day 5 - 40/20's #1

    51m | 46 SP

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  • Day 6 - Tempo with accelerations #1

    52m | 55 SP

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  • Day 7 - Sweet Spot 12

    1h 3m | 63 SP

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