4DP Test: Full Frontal

• Cycling
• 1h 0mTime
• 103Stress
• 1.01Intensity
• 146Popularity

About this workout

Two 5-second max-power sprints at 448% FTP with 4-minute recoveries. Full Frontal FTP test — the definitive multi-power assessment.

Workout structure

• 7 min @ 47% (47w)
• 1 min @ 80% (80w)
• 1 min @ 50% (50w)
• 30 sec @ 95% (95w)
• 30 sec @ 50% (50w)
• 30 sec @ 110% (110w)
• 1 min @ 50% (50w)
• 30 sec @ 100% (100w)
• 2:30 min @ 55% (55w)
• 7 sec @ 448% (448w)
• 4 min @ 40% (40w)
• 7 sec @ 448% (448w)
• 3 min @ 40% (40w) 2% Slope
• 5 min @ 120% (120w) 2% Slope
• 5 min @ 50% (50w) 2% Slope
• 20 min @ 104% (104w) 2% Slope
• 4:30 min @ 40% (40w)
• 1 min @ 234% (234w)
• 3 min @ 40% (40w)