4x10 OU

• Cycling
• 1h 10mTime
• 96Stress
• 0.91Intensity
• 45Popularity

About this workout

The 4x10 workout features a punishing main set of four intervals, each consisting of two 3-minute efforts at nearly max aerobic intensity, perfect for boosting your VO2 max and pushing your aerobic ceiling. Ideal for race prep or sharpening your legs for those decisive moments in a group ride, this session is a game-changer for serious cyclists.

Workout structure

• 8 min @ 58% (58w)
• 2X
  • 2 min @ 109% (109w)
  • Rest 3 min @ 98% (98w)
• 4 min @ 58% (58w)
• 2X
  • 2 min @ 109% (109w)
  • Rest 3 min @ 98% (98w)
• 4 min @ 58% (58w)
• 2X
  • 2 min @ 109% (109w)
  • Rest 3 min @ 98% (98w)
• 4 min @ 58% (58w)
• 2X
  • 2 min @ 109% (109w)
  • Rest 3 min @ 98% (98w)
• 10 min @ 58% (58w)