Workouts / Interval
Interval
FTP Builder!
A 42 minute FTP session designed to boost your FTP and get faster at longer efforts and time trials.
Duration42:00
TSS61
IF0.93
Blocks7
Time42:00
TSS61
IF0.93
Profile
Targets in % FTP
100%50%0%
0:0021:0042:00
Z1 12% · 5 minZ2 38% · 16 minZ5 48% · 20 minZ6 2% · 1 min
Intervals
7 blocksZ1
Warm-upGradual warm-up, building cadence from 70 to 95 rpm.
5:0045%Repeat 2×
Z5
Interval10-minute sustained threshold effort @ RPE 8/10.
10:00110%Z2
Recovery5-minute recovery @ RPE 4/10.
5:0075%Z6
IntervalMax effort sprint @ RPE 10/10.
0:30150%Z2
Recovery2-minute recovery @ RPE 4/10.
2:0075%Z6
IntervalFinal max effort sprint @ RPE 10/10.
0:30150%Z2
Cool-downCool-down spin, gradually lowering effort and cadence.
4:0075%What it trains
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.
Reviews
Tags
FTPThresholdIntervalsTime TrialGCNvideoGCN Training
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