4/3/2/1 x2

• Cycling
• 50mTime
• 63Stress
• 0.87Intensity
• 20Popularity

About this workout

The 4/3/2/1 x2 workout is a powerful VO2 max session that will push your limits with sustained efforts at 95% FTP, perfect for building your capacity for when the road kicks up or during those intense race moments. Incorporate this session into your routine alongside classics like 3 x30 or 5x8/3 for a well-rounded approach to improving your aerobic ceiling.

Workout structure

• 2 min @ 75% (75w)
• 4 min @ 95% (95w)
• 2 min @ 65% (65w)
• 3 min @ 100% (100w)
• 3 min @ 65% (65w)
• 2 min @ 110% (110w)
• 4 min @ 65% (65w)
• 1 min @ 120% (120w)
• 5 min @ 65% (65w)
• 4 min @ 95% (95w)
• 2 min @ 65% (65w)
• 3 min @ 100% (100w)
• 3 min @ 65% (65w)
• 2 min @ 110% (110w)
• 4 min @ 65% (65w)
• 1 min @ 120% (120w)
• 5 min @ 65% (65w)