4x10 SS w/race start and endurance

• Cycling
• 1h 50mTime
• 115Stress
• 0.79Intensity
• 35Popularity

About this workout

This 4x10 workout blends sweet spot intervals with an endurance focus, delivering a solid bang for your training buck while preparing you for sustained efforts in races or long group rides. Perfect for building your FTP without overcooking, it's a staple for those looking to improve their pacing and resilience on the bike.

Workout structure

• 1 min @ 50% (50w)
• 1 min @ 60% (60w)
• 1 min @ 65% (65w)
• 1 min @ 70% (70w)
• 30 sec @ 100% (100w)
• 30 sec @ 50% (50w)
• 30 sec @ 125% (125w)
• 1 min @ 50% (50w)
• 3X
  • 30 sec @ 125% (125w)
  • 10 min @ 88% (88w)
  • 4 min @ 50% (50w)
• 30 sec @ 125% (125w)
• 10 min @ 88% (88w)
• 3X
  • 5 min @ 60% (60w)
  • 5 min @ 70% (70w)
  • 5 min @ 80% (80w)
• 5 min @ 60-50% (60-50w)