4 x 6min FTP / 4 x 3min Vo2

• Cycling
• 2h 10mTime
• 141Stress
• 0.80Intensity
• 185Popularity

About this workout

This workout features a classic mix of 4 x 6-minute efforts at your FTP, pushing your limits, followed by 4 x 3-minute VO2 max intervals to elevate your aerobic ceiling. Perfect for simulating the intensity of a time trial or closing gaps in a race, this session builds the stamina and power you need for peak performance.

Workout structure

• 10 min @ 50% (50w)
• 25 min @ 72% (72w)
• 10 min @ 82% (82w)
• 5 min @ 40% (40w)
• 3X
  • 6 min @ 100% (100w)
  • 2 min @ 40% (40w)
• 6 min @ 100% (100w)
• 10 min @ 40% (40w)
• 4X
  • 3 min @ 110% (110w)
  • 2 min @ 40% (40w)
• 10 min @ 70% (70w)
• 10 min @ 40% (40w)