Workouts» FTP Builder» Week 4 »

Day 1 - Foundation

8min @ 85rpm, from 40 to 73% FTP
8min @ 95rpm, 73% FTP
1min @ 85rpm, 53% FTP
4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP
1min @ 85rpm, 53% FTP
2min @ 90rpm, 73% FTP
2min @ 95rpm, 73% FTP
4min @ 100rpm, 73% FTP
1min @ 85rpm, 53% FTP
8min @ 95rpm, 73% FTP
1min @ 85rpm, 53% FTP
8min @ 95rpm, 73% FTP
1min @ 85rpm, 53% FTP
4x 1min 30sec @ 100rpm, 73% FTP,
30sec @ 70rpm, 73% FTP
5min @ 85rpm, from 53 to 40% FTP
Workout overview

Duration: 1h 6m

Stress points: 53

Zone distribution

Z1: 15m

Z2: 51m

Z3: -

Z4: -

Z5: -

Z6: -

23%
78%
0%
0%
0%
0%

Foundation training: Relatively low intensity ride with goal of spending a large proportion of the ride into Endurance Zone 2.

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FTP Builder » Week 4

  • Day 1 - Foundation

    1h 6m | 53 SP

    View >

  • Day 2 - Intermittent

    1h 2m | 61 SP

    View >

  • Day 3 - Foundation

    1h 11m | 55 SP

    View >

  • Day 4 - Tempo

    1h 10m | 79 SP

    View >

  • Day 5 - Active Recovery

    40m | 29 SP

    View >

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