4 x 5min

• Cycling
• 1h 0mTime
• 71Stress
• 0.84Intensity
• 15Popularity

About this workout

This workout features a main set of 4 x 5 minutes at a challenging 107% FTP, designed to push your VO2 max and enhance your aerobic ceiling, perfect for those tough climbs or fast-paced group rides. It's a time-efficient way to build the capacity you need for race kicks or sustained efforts in time trials.

Workout structure

• 10 min @ 45-60% (45-60w)
• 4X
  • 20 sec @ 145% (145w)
  • 40 sec @ 40% (40w)
• 20 sec @ 145% (145w)
• 6 min @ 40-55% (40-55w)
• 3X
  • 5 min @ 107% (107w)
  • 3 min @ 50% (50w)
• 5 min @ 107% (107w)
• 11 min @ 50-45% (50-45w)