3x4min FTP

• Cycling
• 1h 42mTime
• 94Stress
• 0.74Intensity
• 30Popularity

About this workout

This workout features 3x4 minutes at 101.6% FTP, designed to build your kick for closing gaps and enhancing lactate tolerance. Perfect for improving your MVDP during intense group rides or tough FTP tests, it delivers a solid challenge while you recover adequately between efforts.

Workout structure

• 15 min @ 55% (55w)
• 15 min @ 65% (65w)
• 2X
  • 30 sec @ 121% (121w)
  • 1 min @ 100% (100w)
  • 10 sec @ 254% (254w)
  • 5 min @ 56% (56w)
• 10 min @ 60% (60w)
• 3X
  • 4 min @ 102% (102w)
  • 4 min @ 60% (60w)
• 10 min @ 75% (75w)
• 15 min @ 45% (45w)