1.4 OU

• Cycling
• 1h 27mTime
• 98Stress
• 0.82Intensity
• 15Popularity

About this workout

This workout features a classic 4 sets of 4 x 90 seconds at 93% FTP, designed to push your threshold and power endurance, making it ideal for sustaining the pace on weekly group rides and time trials. It's a staple for building the sustainable effort needed to fend off competition during race kicks or long climbs.

Workout structure

• Active 8 min @ 45-65% (45-65w)
• Active 3 min @ 75% (75w)
• Active 2 min @ 85% (85w)
• Active 1 min @ 99% (99w)
• Active 5 min @ 55% (55w)
• Active 2 min @ 65% (65w)
• 4X
  • Active 1:30 min @ 93% (93w)
  • Active 30 sec @ 104% (104w)
  • Active 30 sec @ 93% (93w)
  • Active 20 sec @ 60% (60w)
• Active 3 min @ 55% (55w)
• 4X
  • Active 1:30 min @ 93% (93w)
  • Active 30 sec @ 104% (104w)
  • Active 30 sec @ 93% (93w)
  • Active 20 sec @ 60% (60w)
• Active 3 min @ 55% (55w)
• 4X
  • Active 1:30 min @ 93% (93w)
  • Active 30 sec @ 104% (104w)
  • Active 30 sec @ 93% (93w)
  • Active 20 sec @ 60% (60w)
• Active 3 min @ 55% (55w)
• 4X
  • Active 1:30 min @ 93% (93w)
  • Active 30 sec @ 104% (104w)
  • Active 30 sec @ 93% (93w)
  • Active 20 sec @ 60% (60w)
• Cooldown 12 min @ 60-40% (60-40w)