2 x (4 x 4 min) +Sup

• Cycling
• 1h 38mTime
• 124Stress
• 0.87Intensity
• 120Popularity

About this workout

This workout features two sets of 3×4-minute intervals at 110% FTP, designed to push your aerobic ceiling and improve your capacity for those tough climbs or race kicks. Perfect for mid-week intensity, it's a classic choice for boosting your VO2 max while still allowing enough recovery to keep you strong for the next ride.

Workout structure

• 10 min @ 50% (50w)
• 20 min @ 72% (72w)
• 10 min @ 82% (82w)
• 5 min @ 50% (50w)
• 3X
  • 4 min @ 110% (110w)
  • 1 min @ 40% (40w)
• 4 min @ 110% (110w)
• 5 min @ 40% (40w)
• 3X
  • 4 min @ 110% (110w)
  • 1 min @ 40% (40w)
• 4 min @ 110% (110w)
• 10 min @ 40% (40w)