Anaerobic

4DP

  • Cycling
  • 1hTime
  • 83Stress
  • 0.91Intensity
  • 122Popularity

About this workout

This savage 4DP workout features explosive 5-second efforts at 350% FTP, ideal for building the kick to close gaps and enhancing your raw sprinting power. Perfect for sharpening your top-end punch before races or tough group rides, this session will leave your lungs burning and legs screaming.

bzdecik

Workout structure

  • 4 min @ 45% (45w)
  • 2 min @ 50% (50w)
  • 1 min @ 55% (55w)
  • 1 min @ 70% (70w)
  • 1 min @ 40% (40w)
  • 30 sec @ 80% (80w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 90% (90w)
  • 1 min @ 40% (40w)
  • 40 sec @ 85% (85w)
  • 1:20 min @ 40% (40w)
  • 30 sec @ 45% (45w)
  • 30 sec @ 50% (50w)
  • 7 sec @ 350% (350w)
  • 2 min @ 25% (25w)
  • 1 min @ 40% (40w)
  • 1 min @ 50% (50w)
  • 7 sec @ 350% (350w)
  • 16 sec @ 20% (20w)
  • 3 min @ 45% (45w)
  • 5 min @ 120% (120w)
  • 2:30 min @ 25% (25w)
  • 30 sec @ 20% (20w)
  • 2:30 min @ 35% (35w)
  • 20 min @ 100% (100w)
  • 1:30 min @ 35% (35w)
  • 30 sec @ 20% (20w)
  • 3 min @ 45% (45w)
  • 30 sec @ 185% (185w)
  • 30 sec @ 160% (160w)
  • 1:30 min @ 35% (35w)