4LTW4

• Cycling
• 2h 30mTime
• 213Stress
• 0.92Intensity
• 45Popularity

About this workout

The 4LTW4 workout delivers a savage anaerobic challenge with two 20-minute efforts at 105% FTP, perfect for building the kick needed to close gaps during races or add punch to your sprint. It's a brutal session that sharpens your lactate tolerance and prepares you for those decisive moments when you need to unleash your top-end power.

Workout structure

• 15 min @ 56% (56w)
• 2X
  • 20 min @ 105% (105w)
  • Rest 10 min @ 56% (56w)
• 30X
  • 10 sec @ 150% (150w)
  • Rest 50 sec @ 85% (85w)
• 3X
  • 5 min @ 115% (115w)
  • Rest 5 min @ 56% (56w)
• 15 min @ 56% (56w)