4LTW18

• Cycling
• 1h 53mTime
• 142Stress
• 0.87Intensity
• 20Popularity

About this workout

This workout delivers a punishing anaerobic boost with two 10-minute intervals at 90% FTP, perfect for building the kick needed to close gaps in a race or unleash a powerful sprint. It's a great choice for those looking to enhance their raw power and lactate tolerance while tackling tough group ride efforts.

Workout structure

• 15 min @ 56% (56w)
• 2X
  • 10 min @ 90% (90w)
  • 3 min @ 90-130% (90-130w)
  • 5 min @ 56% (56w)
• 10 min @ 90% (90w)
• 3 min @ 90-130% (90-130w)
• 10 min @ 56% (56w)
• 4X
  • 2 min @ 150-120% (150-120w)
  • Rest 4 min @ 56% (56w)
• 15 min @ 56% (56w)