4 x 10x1min 350w

• Cycling
• 2h 0mTime
• 152Stress
• 0.87Intensity
• 21Popularity

About this workout

This workout features a punishing main set of 4 sets of 10 intervals at 116.7% FTP, designed to push your VO2 max to the limit and elevate your aerobic ceiling for those intense efforts on hills or during race kicks. Perfect for cyclists looking to build raw power and stamina for group rides or time trials, this session is a staple for serious training.

Workout structure

• 10 min @ 50-100% (50-100w)
• 5 min @ 50% (50w)
• 10X
  • 1 min @ 117% (117w)
  • Rest 1 min @ 50% (50w)
• 5 min @ 50% (50w)
• 10X
  • 1 min @ 117% (117w)
  • Rest 1 min @ 50% (50w)
• 5 min @ 50% (50w)
• 10X
  • 1 min @ 117% (117w)
  • Rest 1 min @ 50% (50w)
• 5 min @ 50% (50w)
• 10X
  • 1 min @ 117% (117w)
  • Rest 1 min @ 50% (50w)
• 10 min @ 50-33% (50-33w)