4LTW9

• Cycling
• 1h 51mTime
• 137Stress
• 0.86Intensity
• 90Popularity

About this workout

This intense VO2 max workout features 2 sets of 8 intervals at 90% FTP, designed to push your aerobic ceiling and build the capacity needed for steep climbs and fierce race kicks. Ideal for those looking to elevate their performance in time trials and group rides, it strikes a balance between challenge and effectiveness.

Workout structure

• 15 min @ 56% (56w)
• 3X
  • 1 min @ 80% (80w)
  • Rest 1 min @ 56% (56w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 2 min @ 90% (90w)
• 5 min @ 65% (65w)
• 8X
  • 30 sec @ 120% (120w)
  • Rest 2 min @ 90% (90w)
• 10 min @ 65% (65w)
• 2X
  • 5 min @ 115% (115w)
  • Rest 5 min @ 56% (56w)
• 15 min @ 56% (56w)