1h36' Week 3 Budowanie siły mięśniowej S5 - 4x4min

• Cycling
• 1h 36mTime
• 97Stress
• 0.78Intensity
• 15Popularity

About this workout

This session features 4x4-minute intervals at 108% FTP, designed to boost your aerobic ceiling and prepare you for those steep climbs or decisive race moves. Perfect for replicating the intensity of a hard group ride while building the endurance needed for longer efforts, it’s a staple for any cyclist looking to enhance their VO2 max.

Workout structure

• 10 min @ 55% (55w)
• 5 min @ 96% (96w)
• 5 min @ 55% (55w)
• 4X
  • 4 min @ 108% (108w) 68 rpm
  • 6 min @ 55% (55w)
• 3X
  • 1 min @ 80% (80w) 105 rpm
  • 1 min @ 55% (55w)
• 20 min @ 67% (67w) 88 rpm
• 10 min @ 55% (55w)