4x3 20s@150-200%/4x4@105%
- Cycling
- 1h 7mTime
- 87Stress
- 0.88Intensity
- 15Popularity
About this workout
This gnarly workout features 5x20 seconds at 150% FTP with short recoveries, building your raw sprinting power and lactate tolerance—ideal for those explosive race kicks or closing gaps in a group ride. It's a classic anaerobic set that pairs well with the Norwegian 4x4 for boosting your VO2 max and overall intensity.
Workout structure
- 4 min @ 40-50% (40-50w)
- 4 min @ 60% (60w)
- 2 min @ 80% (80w)
- 1 min @ 100% (100w)
- 1 min @ 50% (50w)
- 20 sec @ 150% (150w)
- 1 min @ 50% (50w)
- 20 sec @ 175% (175w)
- 3 min @ 50% (50w)
- 20 sec @ 150% (150w)
- 1 min @ 50% (50w)
- 20 sec @ 175% (175w)
- 1 min @ 50% (50w)
- 20 sec @ 200% (200w)
- 1 min @ 50% (50w)
- 4 min @ 105% (105w)
- 3 min @ 50% (50w)
- 20 sec @ 150% (150w)
- 1 min @ 50% (50w)
- 20 sec @ 175% (175w)
- 1 min @ 50% (50w)
- 20 sec @ 200% (200w)
- 1 min @ 50% (50w)
- 4 min @ 105% (105w)
- 3 min @ 50% (50w)
- 20 sec @ 150% (150w)
- 1 min @ 50% (50w)
- 20 sec @ 175% (175w)
- 1 min @ 50% (50w)
- 20 sec @ 200% (200w)
- 1 min @ 50% (50w)
- 4 min @ 105% (105w)
- 3 min @ 50% (50w)
- 20 sec @ 150% (150w)
- 1 min @ 50% (50w)
- 20 sec @ 175% (175w)
- 1 min @ 50% (50w)
- 20 sec @ 200% (200w)
- 1 min @ 50% (50w)
- 4 min @ 105% (105w)
- 10 min @ 50% (50w)