4 x 10 x 1min 360w

• Cycling
• 2h 0mTime
• 158Stress
• 0.89Intensity
• 40Popularity

About this workout

This workout features 4 sets of 10 one-minute efforts at a punishing 120% FTP, perfect for ramping up your VO2 max and pushing your aerobic ceiling. Ideal for those looking to improve their race kicks or add intensity to mid-week training, this session will leave you gasping but ready for the next challenge.

Workout structure

• 10 min @ 50-100% (50-100w)
• 5 min @ 50% (50w)
• 10X
  • 1 min @ 120% (120w)
  • Rest 1 min @ 47% (47w)
• 5 min @ 47% (47w)
• 10X
  • 1 min @ 120% (120w)
  • Rest 1 min @ 47% (47w)
• 5 min @ 47% (47w)
• 10X
  • 1 min @ 120% (120w)
  • Rest 1 min @ 47% (47w)
• 5 min @ 47% (47w)
• 10X
  • 1 min @ 120% (120w)
  • Rest 1 min @ 47% (47w)
• 10 min @ 47-33% (47-33w)