210 watt average @ 1h

• Cycling
• 1hTime
• 81Stress
• 0.90Intensity
• 75Popularity

About this workout

This workout features a classic main set of 4 × 4 minutes at 100% FTP, designed to push your sustainable power and improve your performance in weekly group rides and time trials. It's perfect for honing that FTP-defining strength while building the stamina to hold your pace under pressure.

Workout structure

• 1 min @ 52% (52w)
• 2 min @ 65% (65w)
• 4 min @ 78% (78w)
• 4 min @ 87% (87w)
• 2 min @ 65% (65w)
• 4 min @ 100% (100w)
• 2 min @ 78% (78w)
• 4 min @ 96% (96w)
• 2 min @ 65% (65w)
• 4 min @ 100% (100w)
• 1 min @ 65% (65w)
• 1 min @ 113% (113w)
• 3 min @ 78% (78w)
• 2 min @ 87% (87w)
• 4 min @ 100% (100w)
• 1 min @ 87% (87w)
• 5 min @ 100% (100w)
• 2 min @ 87% (87w)
• 1 min @ 113% (113w)
• 1 min @ 87% (87w)
• 4 min @ 100% (100w)
• 3 min @ 78% (78w)
• 3 min @ 59% (59w)