30W Build Up - w4d4 - Sub Threshold + V02 (2 x 20 minutes)

• Cycling
• 1h 15mTime
• 92Stress
• 0.86Intensity
• 40Popularity

About this workout

This workout features 2 sets of 4-minute intervals at 90% FTP, perfect for pushing your VO2 max and building that vital aerobic capacity needed for climbing or tough group rides. It's a solid choice for cyclists looking to boost their performance without overextending themselves, making it a great addition to your mid-week training routine.

Workout structure

• Warm-Up 10 min @ 45-65% (45-65w)
• Active 3 min @ 75% (75w)
• Active 3 min @ 83% (83w)
• Active 3 min @ 94% (94w)
• Active 1 min @ 55% (55w)
• 4X
  • Active 4 min @ 90% (90w)
  • Active 1 min @ 115% (115w)
• Active 10 min @ 50% (50w)
• 4X
  • Active 4 min @ 90% (90w)
  • Active 1 min @ 115% (115w)
• Cooldown 5 min @ 50-30% (50-30w)