4 minute intervals - 80 minutes
- Cycling
- 1h 20mTime
- 108Stress
- 0.90Intensity
- 35Popularity
About this workout
This workout features classic 4-minute intervals at 95% FTP, a solid way to push your sustainable power on group rides or time trials, complemented by brief recoveries to keep your legs fresh. Perfect for building your threshold and preparing for those pivotal moments in races, this session is a staple for cyclists targeting FTP improvement, often resembling billat intervals or pyramid intervals.
Workout structure
- 3 min @ 50% (50w)
- 2 min @ 90% (90w)
- 3 min @ 40% (40w)
- 4 min @ 95% (95w)
- 1 min @ 50% (50w)
- 4 min @ 100% (100w)
- 2 min @ 55% (55w)
- 4 min @ 105% (105w)
- 3 min @ 60% (60w)
- 4 min @ 95% (95w)
- 1 min @ 50% (50w)
- 4 min @ 100% (100w)
- 2 min @ 55% (55w)
- 4 min @ 105% (105w)
- 3 min @ 60% (60w)
- 4 min @ 95% (95w)
- 1 min @ 50% (50w)
- 4 min @ 100% (100w)
- 2 min @ 55% (55w)
- 4 min @ 105% (105w)
- 3 min @ 60% (60w)
- 4 min @ 95% (95w)
- 1 min @ 50% (50w)
- 4 min @ 100% (100w)
- 2 min @ 55% (55w)
- 4 min @ 105% (105w)
- 3 min @ 55-40% (55-40w)