5 x 4 min at FTP for Beginners
Five 4 minute efforts at FTP with two minute jogs, a first power-based threshold session for runners new to training with watts.
- Duration
- 55 min
- Distance
- 10.5 kmestimated
- Effort
- 61
- Level
- Beginner
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 5 ×Repeat these steps | |||
| 2.1 | IntervalThreshold At FTP, comfortably hard | 4 min | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 2.2 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session is a simple start to training with running power. Five efforts of four minutes at your FTP add up to 20 minutes of threshold work, with two minutes of easy jogging after each one. Short efforts make it easier to learn what your FTP feels like and how the power reading reacts.
FTP is the power you could hold for about an hour, the same effort as threshold pace. It feels comfortably hard, with quick but controlled breathing. Warm up for 15 minutes, then run each effort at an even power. Power changes as soon as you speed up or reach a hill, while heart rate takes a minute or more to follow.
If you do not have an FTP yet, run the 20 min FTP test first. Run this session once a week in the base or build phase. Progress to 4 x 6 minutes, then to 2 x 15 minutes at FTP.
Tips
- Set the watch to show lap power, it is steadier than the instant reading.
- Finish each effort feeling you could hold the power a little longer.
- Keep the jogs easy and do not chase a power number during them.
Good forFTP5k10k
Season phaseBaseBuild