Workouts»4wk FTP Booster»Week 4»

Day 3 - 10min Best effort!

5min @ 50% FTP
2x 10sec @ 110rpm, 175% FTP,
rest 50sec @ 80rpm, 50% FTP
2min @ 50% FTP
1min @ 95rpm, 109% FTP
2min @ 50% FTP
4min @ 90rpm, 85% FTP
3min @ 50% FTP
2x 5min @ 95rpm, 90% FTP,
rest 1min @ 80rpm, 50% FTP
9min @ 50% FTP
10min free ride
5min @ 50% FTP
Workout overview

Duration: 55m

Stress points: 45

Zone distribution

Z1: 30m

Z2: -

Z3: 4m

Z4: 10m

Z5: 1m

Z6: -

66%
0%
9%
22%
2%
1%

This is your day to produce your best 10min effort!

After warming up and completing 2 x 5min sub-threshold efforts, you will then face a 10min effort with no set power.

This is your chance to ride how you feel, implementing effective pacing, to record your best effort.

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4wk FTP Booster»Week 4

  • Day 1 - Progressive 11's #2

    1h 1m | 62 SP

    View >

  • Day 2 - Endurance

    1h | 64 SP

    View >

  • Day 3 - 10min Best effort!

    55m | 45 SP

    View >

  • Day 4 - Sub-threshold XX #2

    48m | 57 SP

    View >

  • Day 5 - Endurance

    1h | 64 SP

    View >

  • Day 6 - Rest Day

    - | 0 SP

    View >

  • Day 7 - FTP Test

    1h 13m | 59 SP

    View >

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