12 x 4 min super-threshold

• Cycling
• 1h 40mTime
• 134Stress
• 0.90Intensity
• 46Popularity

About this workout

This workout features a classic 12 x 4 min main set at 105% FTP, pushing your limits to build sustainable power for group rides and time trials. It's ideal for developing your aerobic threshold and preparing for those hard efforts when the pace heats up.

Workout structure

• Warm-Up 7:30 min @ 50% (50w)
• 2 min @ 80% (80w)
• 1:30 min @ 90% (90w)
• 1 min @ 100% (100w)
• 3 min @ 60% (60w)
• 12X
  • 4 min @ 105% (105w)
  • Rest 2 min @ 60% (60w)
• Cooldown 13 min @ 50% (50w)