4LTW6

• Cycling
• 2h 46mTime
• 215Stress
• 0.88Intensity
• 20Popularity

About this workout

This tough workout features four 10-minute intervals at 105% FTP, pushing your limits to build that killer kick for closing gaps and improving lactate tolerance. Ideal for race day sprints or when you need to raise your raw power, it’s a gritty staple for any serious cyclist.

Workout structure

• 20 min @ 56% (56w)
• 4X
  • 10 min @ 105% (105w)
  • Rest 5 min @ 56% (56w)
• 20 min @ 75% (75w)
• 10X
  • 10 sec @ 200% (200w)
  • Rest 2 min @ 93% (93w)
• 30 min @ 80% (80w)
• 15 min @ 56% (56w)