Anaerobic

4DP Test

  • Cycling
  • 59mTime
  • 82Stress
  • 0.91Intensity
  • 926Popularity

About this workout

The 4DP Test is a brutal anaerobic workout designed to push your sprinting limits with short, explosive efforts that help build the kick needed for closing gaps or launching attacks. This ramp test alternative not only reveals your power profile but also prepares you for the savage demands of racing and high-intensity group rides.

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Workout structure

  • Active 4 min @ 50% (50w)
  • Active 2 min @ 55% (55w)
  • Active 1 min @ 60% (60w)
  • Active 1 min @ 80% (80w)
  • Active 1 min @ 50% (50w)
  • Active 30 sec @ 95% (95w)
  • Active 30 sec @ 50% (50w)
  • Active 30 sec @ 110% (110w)
  • Active 45 sec @ 50% (50w)
  • Active 30 sec @ 100% (100w)
  • 2X
    • Active 2 min @ 50% (50w)
    • Active 30 sec @ 55% (55w)
    • Active 30 sec @ 60% (60w)
    • Active 8 sec @ 277% (277w)
  • Active 3 min @ 50% (50w)
  • Active 5 min @ 120% (120w)
  • Active 5 min @ 50% (50w)
  • Active 20 min @ 100% (100w)
  • Active 5:30 min @ 50% (50w)
  • Active 30 sec @ 185% (185w)
  • Active 30 sec @ 122% (122w)
  • Active 2 min @ 50% (50w)