8x4min @ 110%

• Cycling
• 1h 20mTime
• 99Stress
• 0.86Intensity
• 30Popularity

About this workout

This workout features three sets of 4-minute efforts at 111.1% FTP, perfect for pushing your aerobic ceiling and developing that top-end power needed for when the road steepens. It's an essential session for those looking to gain an edge in your next time trial or hill climb.

Workout structure

• 15 min @ 44-52% (44-52w)
• 1 min @ 111% (111w)
• Rest 2 min @ 41% (41w)
• 3X
  • 4 min @ 111% (111w)
  • Rest 3 min @ 41% (41w)
  • 3 min @ 111% (111w)
  • Rest 3 min @ 41% (41w)
• 4 min @ 111% (111w)
• Rest 3 min @ 41% (41w)
• 3 min @ 111% (111w)
• Rest 13 min @ 41% (41w)