6min from 35 to 70 % FTP
5x 15sec @ 130 % FTP,50 % FTP
2min @ 50 % FTP
10x 40sec @ 117 % FTP,50 % FTP
5min @ 60 % FTP
8x 40sec @ 117 % FTP,50 % FTP
5min @ 60 % FTP
6x 40sec @ 117 % FTP,50 % FTP
5min @ 60 % FTP
4x 40sec @ 117 % FTP,50 % FTP
5min 15sec from 70 to 35 % FTP
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Enter FTP
6min from <span
data-value="35.45" data-unit="relpow">35</span> to <span
data-value="70.449996" data-unit="relpow">70</span>% FTP 5x 15sec @ <span
data-value="130.45" data-unit="relpow">130</span>% FTP,<br
/> 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 10x 40sec @ <span
data-value="117.45" data-unit="relpow">117</span>% FTP,<br
/> 20sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="60.45" data-unit="relpow">60</span>% FTP 8x 40sec @ <span
data-value="117.45" data-unit="relpow">117</span>% FTP,<br
/> 20sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="60.45" data-unit="relpow">60</span>% FTP 6x 40sec @ <span
data-value="117.45" data-unit="relpow">117</span>% FTP,<br
/> 20sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="60.45" data-unit="relpow">60</span>% FTP 4x 40sec @ <span
data-value="117.45" data-unit="relpow">117</span>% FTP,<br
/> 20sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min 15sec from <span
data-value="70.449996" data-unit="relpow">70</span> to <span
data-value="35.45" data-unit="relpow">35</span>% FTP Workout overview Duration: 1h
Stress points: 73
Zone distribution Z1: 22m
Z2: 18m
Z3: -
Z4: -
Z5: 19m
Z6: 1m
Author: John Levison
This FTP Booster session is based around four sets of '40 seconds on, 20 seconds off' intervals, each separated by 5 minutes recovery. The number of repetitions will descend each set (10/8/6/4) in number, to reflect to fatigue that will have been accumulated from the previous work. However, don't expect it to get much easier...
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