4LTW3

• Cycling
• 3h 51mTime
• 306Stress
• 0.89Intensity
• 50Popularity

About this workout

This brutal workout features four 10-minute efforts at 105% FTP, pushing your lactate tolerance and raw sprinting power to the limit, with 10-minute recoveries to catch your breath. It’s perfect for boosting your kick to close gaps during races or group rides.

Workout structure

• 60 min @ 75% (75w)
• 8X
  • 1 min @ 150% (150w)
  • Rest 1 min @ 56% (56w)
• 15 min @ 80% (80w)
• 4X
  • 10 min @ 105% (105w)
  • Rest 10 min @ 56% (56w)
• 45 min @ 93% (93w)
• 15 min @ 56% (56w)