200 x10 x4 R@140x4

• Cycling
• 1h 6mTime
• 59Stress
• 0.73Intensity
• 40Popularity

About this workout

This Rønnestad-inspired workout features a solid main set of 4 × 10 minutes at 80% FTP, perfect for building aerobic durability and preparing for those long climbs on a group ride. It's an effective mid-week staple that balances effort and recovery, ensuring you're ready for whatever the road throws at you.

Workout structure

• Warm-Up 5 min @ 50-72% (50-72w)
• 4X
  • 10 min @ 80% (80w)
  • Rest 4 min @ 56% (56w)
• Cooldown 5 min @ 50% (50w)