Workouts» 4wk FTP Booster» Week 2 »

Day 2 - HIT 45sec #2

3min @ 50% FTP
2x 1min @ 100rpm, 75% FTP,
1min @ 80rpm, 50% FTP
2x 1min @ 100rpm, 90% FTP,
1min @ 80rpm, 50% FTP
3min @ 85rpm, 50% FTP
6x 45sec @ 100rpm, 175% FTP,
4min 15sec @ 85rpm, 60% FTP
3min @ 50% FTP
8min @ 90rpm, 95% FTP
5min @ 50% FTP
Workout overview

Duration: 1h

Stress points: 86

Zone distribution

Z1: 18m

Z2: 28m

Z3: -

Z4: 10m

Z5: -

Z6: 5m

30%
46%
0%
17%
0%
8%

Building upon your previous HIT 45sec session, this time we are extending the final sub-threshold interval to 8min.

The same principles apply. Burn up some carbs before completing a steady sub-threshold effort.

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4wk FTP Booster » Week 2

  • Day 1 - HIT 80% FTP #2

    54m | 51 SP

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  • Day 2 - HIT 45sec #2

    1h | 86 SP

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  • Day 3 - Tempo with Finale!

    1h | 68 SP

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  • Day 4 - Endurance

    1h | 64 SP

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  • Day 5 - 40/20's #2

    58m | 69 SP

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  • Day 6 - Tempo with accelerations #2

    59m | 70 SP

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  • Day 7 - Max Aerobic declining

    1h | 69 SP

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