Workouts» 4wk FTP Booster» Week 2 »

Day 6 - Tempo with accelerations #2

6min from 41 to 70% FTP
1min @ 50% FTP
1min @ 95rpm, 109% FTP
2min @ 50% FTP
4min @ 90rpm, 90% FTP
3min @ 50% FTP
5min @ 90rpm, 84% FTP
15sec @ 110rpm, 175% FTP
5min @ 90rpm, 84% FTP
20sec @ 100rpm, 170% FTP
5min @ 90rpm, 84% FTP
30sec @ 100rpm, 150% FTP
5min @ 50% FTP
5min @ 90rpm, 84% FTP
15sec @ 110rpm, 175% FTP
5min @ 90rpm, 84% FTP
20sec @ 100rpm, 170% FTP
5min @ 90rpm, 84% FTP
30sec @ 100rpm, 150% FTP
5min @ 50% FTP
6min from 41 to 70% FTP1min @ 50% FTP1min @ 95rpm, 109% FTP2min @ 50% FTP4min @ 90rpm, 90% FTP3min @ 50% FTP5min @ 90rpm, 84% FTP15sec @ 110rpm, 175% FTP5min @ 90rpm, 84% FTP20sec @ 100rpm, 170% FTP5min @ 90rpm, 84% FTP30sec @ 100rpm, 150% FTP5min @ 50% FTP5min @ 90rpm, 84% FTP15sec @ 110rpm, 175% FTP5min @ 90rpm, 84% FTP20sec @ 100rpm, 170% FTP5min @ 90rpm, 84% FTP30sec @ 100rpm, 150% FTP5min @ 50% FTP
Workout overview

Duration: 59m 10s

Stress points: 70

Zone distribution

Z1: 20m

Z2: 2m

Z3: 30m

Z4: 4m

Z5: 1m

Z6: 2m

34%
4%
51%
7%
2%
4%

Building upon the previous 'Tempo With Accelerations' session, this time we are extending the tempo portion to add a little more fatigue.

By incorporating sprint efforts into a steady state effort, you will recruit additional muscle fibres and extend their ability to work aerobically.

The sprint efforts increase in duration from 15sec, to 20sec and 30sec.

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4wk FTP Booster » Week 2

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