Workouts» 4wk FTP Booster» Week 2 »

Day 3 - Tempo with Finale!

5min @ 50% FTP
2x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP
2min @ 85rpm, 50% FTP
1min @ 95rpm, 109% FTP
2min @ 85rpm, 50% FTP
5min @ 95rpm, 90% FTP
3min @ 50% FTP
15min @ 90rpm, 81% FTP
4x 2min @ 95rpm, 109% FTP,
3min @ 80rpm, 75% FTP
5min @ 50% FTP
Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 19m

Z2: 12m

Z3: 15m

Z4: 5m

Z5: 9m

Z6: -

31%
20%
25%
8%
15%
1%

After first completing a 15min Tempo effort, you will go straight into 4 x 2min VO2 efforts.

With no recovery period after the initial 15min, this session will challenge your aerobic efficiency.

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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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