Workouts» 4wk FTP Booster» Week 1 »

Day 3 - Tempo into Sprints

5min @ 50% FTP
5x 30sec @ 80rpm, 65% FTP,
30sec @ 95rpm, 80% FTP
3min @ 85rpm, 50% FTP
15min @ 81% FTP
1min @ 100rpm, 150% FTP
1min @ 85rpm, 50% FTP
30sec @ 100rpm, 170% FTP
30sec @ 85rpm, 50% FTP
15sec @ 110rpm, 200% FTP
45sec @ 85rpm, 50% FTP
10sec @ 110rpm, 200% FTP
5min @ 85rpm, 50% FTP
15min @ 90rpm, 81% FTP
1min @ 100rpm, 150% FTP
1min @ 85rpm, 50% FTP
30sec @ 100rpm, 170% FTP
30sec @ 85rpm, 50% FTP
15sec @ 110rpm, 200% FTP
45sec @ 85rpm, 50% FTP
10sec @ 110rpm, 200% FTP
5min @ 85rpm, 50% FTP
5min @ 50% FTP5x 30sec @ 80rpm, 65% FTP,
30sec @ 95rpm, 80% FTP3min @ 85rpm, 50% FTP15min @ 81% FTP1min @ 100rpm, 150% FTP1min @ 85rpm, 50% FTP30sec @ 100rpm, 170% FTP30sec @ 85rpm, 50% FTP15sec @ 110rpm, 200% FTP45sec @ 85rpm, 50% FTP10sec @ 110rpm, 200% FTP5min @ 85rpm, 50% FTP15min @ 90rpm, 81% FTP1min @ 100rpm, 150% FTP1min @ 85rpm, 50% FTP30sec @ 100rpm, 170% FTP30sec @ 85rpm, 50% FTP15sec @ 110rpm, 200% FTP45sec @ 85rpm, 50% FTP10sec @ 110rpm, 200% FTP5min @ 85rpm, 50% FTP
Workout overview

Duration: 1h 1m 20s

Stress points: 74

Zone distribution

Z1: 23m

Z2: 3m

Z3: 33m

Z4: -

Z5: -

Z6: 4m

37%
4%
53%
0%
0%
6%

The challenge is to complete 4 short, high intensity intervals of increasing power, after first opening with a steady 15min Tempo effort.

By working aerobically in the early 15min effort you will be improving the ability to deliver oxygen to the working muscles and preserve your carbohydrate stores for the finishing maximal efforts.

Can you achieve the same max power in both sets?

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

4wk FTP Booster » Week 1

  • Day 1 - HIT 80% FTP #1

    52m | 48 SP

    View >

  • Day 2 - HIT 45sec #1

    57m | 81 SP

    View >

  • Day 3 - Tempo into Sprints

    1h 1m | 74 SP

    View >

  • Day 4 - Endurance

    1h | 64 SP

    View >

  • Day 5 - 40/20's #1

    51m | 52 SP

    View >

  • Day 6 - Tempo with accelerations #1

    52m | 63 SP

    View >

  • Day 7 - Sweet Spot 12

    1h 3m | 71 SP

    View >

Similar workouts

  • 5. Tempo Into Sprints

    1h 1m | 74 SP

    View >

  • 1. Tempo To Sprints

    50m | 62 SP

    View >

  • Stage 4

    58m | 65 SP

    View >

  • Game of 2 Halves

    1h 15m | 77 SP

    View >

  • 7. Tempo-Surges #2

    1h 4m | 68 SP

    View >

  • Stage 3

    53m | 68 SP

    View >

  • Day 2 - Anaerobic Intensive

    1h 9m | 64 SP

    View >

  • Hill Sprints

    1h | 79 SP

    View >

  • 1. Watopia Flat Forward

    1h 3m | 79 SP

    View >

  • Stage 15

    1h 15m | 98 SP

    View >

  • 1. Watopia Flat Forward

    1h 3m | 79 SP

    View >

  • Lama's Blunt Knife Session

    47m | 70 SP

    View >