3x4 Neuromuscular intervals

• Cycling
• 49mTime
• 121Stress
• 1.21Intensity
• 46Popularity

About this workout

Get ready for a savage workout with 3x4 Neuromuscular intervals, featuring short, brutal bursts at 400% FTP to develop your kick and lactate tolerance. Perfect for sharpening your sprinting power before group rides or races, this session is a classic way to enhance your top-end punch.

Workout structure

• 10 min @ 53% (53w)
• 6 sec @ 400% (400w)
• Rest 2 min @ 70% (70w)
• 10 sec @ 400% (400w)
• Rest 2 min @ 70% (70w)
• 8 sec @ 400% (400w)
• Rest 2 min @ 70% (70w)
• 6 sec @ 400% (400w)
• Rest 2 min @ 70% (70w)
• 3 min @ 70% (70w)
• 6 sec @ 400% (400w)
• Rest 2 min @ 70% (70w)
• 10 sec @ 400% (400w)
• Rest 2 min @ 70% (70w)
• 8 sec @ 400% (400w)
• Rest 2 min @ 70% (70w)
• 6 sec @ 400% (400w)
• Rest 2 min @ 70% (70w)
• 3 min @ 70% (70w)
• 6 sec @ 400% (400w)
• Rest 2 min @ 70% (70w)
• 10 sec @ 400% (400w)
• Rest 2 min @ 70% (70w)
• 8 sec @ 400% (400w)
• Rest 2 min @ 70% (70w)
• 30 sec @ 400% (400w)
• Rest 2 min @ 70% (70w)
• 8 min @ 70% (70w)