4 x 8 x 40/20 @ 180/90 XSSR
- Cycling
- 1h 10mTime
- 95Stress
- 0.90Intensity
- 70Popularity
About this workout
This savage anaerobic workout features 4 sets of 3 intervals at 110% FTP, designed to build your kick for closing gaps and raw sprinting power. Perfect for sharpening your top-end punch before key races or group rides, it delivers serious lactate tolerance without overcooking you.
Workout structure
- 5 min @ 56% (56w)
- 1 min @ 46% (46w)
- 4 min @ 65% (65w)
- 1 min @ 46% (46w)
- 3 min @ 75% (75w)
- 1 min @ 46% (46w)
- 2 min @ 83% (83w)
- 1 min @ 46% (46w)
- 1:20 min @ 107% (107w)
- 1 min @ 45% (45w)
- 40 sec @ 137% (137w)
- 5 min @ 45% (45w)
- 40 sec @ 147% (147w)
- 20 sec @ 81% (81w)
- 40 sec @ 131% (131w)
- 20 sec @ 71% (71w)
- 40 sec @ 120% (120w)
- 20 sec @ 66% (66w)
- 40 sec @ 114% (114w)
- 20 sec @ 64% (64w)
- 40 sec @ 112% (112w)
- 20 sec @ 63% (63w)
- 3X
- 40 sec @ 110% (110w)
- 20 sec @ 62% (62w)
- 1:30 min @ 30% (30w)
- 1:30 min @ 44% (44w)
- 40 sec @ 141% (141w)
- 20 sec @ 77% (77w)
- 40 sec @ 126% (126w)
- 20 sec @ 68% (68w)
- 40 sec @ 117% (117w)
- 20 sec @ 65% (65w)
- 40 sec @ 113% (113w)
- 20 sec @ 63% (63w)
- 40 sec @ 111% (111w)
- 3X
- 20 sec @ 62% (62w)
- 40 sec @ 110% (110w)
- 20 sec @ 62% (62w)
- 1:30 min @ 30% (30w)
- 1:30 min @ 44% (44w)
- 40 sec @ 141% (141w)
- 20 sec @ 77% (77w)
- 40 sec @ 126% (126w)
- 20 sec @ 68% (68w)
- 40 sec @ 117% (117w)
- 20 sec @ 65% (65w)
- 40 sec @ 113% (113w)
- 20 sec @ 63% (63w)
- 40 sec @ 111% (111w)
- 3X
- 20 sec @ 62% (62w)
- 40 sec @ 110% (110w)
- 20 sec @ 62% (62w)
- 1:30 min @ 30% (30w)
- 1:30 min @ 44% (44w)
- 40 sec @ 141% (141w)
- 20 sec @ 77% (77w)
- 40 sec @ 126% (126w)
- 20 sec @ 68% (68w)
- 40 sec @ 117% (117w)
- 20 sec @ 65% (65w)
- 40 sec @ 113% (113w)
- 20 sec @ 63% (63w)
- 40 sec @ 111% (111w)
- 3X
- 20 sec @ 62% (62w)
- 40 sec @ 110% (110w)
- 20 sec @ 62% (62w)
- 1:30 min @ 30% (30w)
- 1:30 min @ 44% (44w)