2x(3x4/4) @ 110%

• Cycling
• 1h 30mTime
• 100Stress
• 0.82Intensity
• 167Popularity

About this workout

This workout features two sets of three 4-minute efforts at 110% FTP with brief recoveries, pushing your aerobic ceiling and preparing you for those fierce climbs or race scenarios when every second counts. It's a solid choice for those looking to build their VO2 max and improve their overall power output in time trials or competitive group rides.

Workout structure

• 5 min @ 50% (50w)
• 8 min @ 50-90% (50-90w)
• 2 min @ 50% (50w)
• 3X
  • 4 min @ 110% (110w)
  • 4 min @ 50% (50w)
• 2 min @ 50% (50w)
• 3X
  • 4 min @ 110% (110w)
  • 4 min @ 50% (50w)
• 2 min @ 50% (50w)
• 10 min @ 50% (50w)
• 13 min @ 50% (50w)