4hz2 + 4 sets fartlek

• Cycling
• 4h 14mTime
• 284Stress
• 0.82Intensity
• 40Popularity

About this workout

This workout features a classic Mona Fartlek structure with 13 sets of 3 minutes at a punishing 105% FTP, pushing your threshold power to the limit. It's perfect for building the sustained speed you need for weekly group rides and time trials while increasing your ability to maintain effort under pressure.

Workout structure

• 30 min @ 75% (75w)
• 3X
  • 3 min @ 105% (105w)
  • Rest 5 min @ 75% (75w)
• 30 min @ 75% (75w)
• 3X
  • 3 min @ 105% (105w)
  • Rest 5 min @ 75% (75w)
• 30 min @ 75% (75w)
• 3X
  • 3 min @ 105% (105w)
  • Rest 5 min @ 75% (75w)
• 30 min @ 75% (75w)
• 4X
  • 3 min @ 105% (105w)
  • Rest 5 min @ 75% (75w)
• 30 min @ 75% (75w)