4 X 4

• Cycling
• 30mTime
• 45Stress
• 0.94Intensity
• 523Popularity

About this workout

This intense 4 x 4 workout pushes your limits with four intervals at 110% FTP, designed to elevate your VO2 max and maximize your aerobic capacity for those steep climbs or race sprints. It's a classic session for riders looking to build powerful endurance and tackle tough group rides or time trials with confidence.

Workout structure

• 4X
  • 2 min @ 40% (40w)
  • 4 min @ 110% (110w)
• 4 min @ 65% (65w)
• 2 min @ 65-50% (65-50w)