4×2 Intervals

• Cycling
• 1h 55mTime
• 145Stress
• 0.87Intensity
• 45Popularity

About this workout

This workout features a classic threshold main set of 15×4 minutes at 100% FTP, punctuated by 2-minute recoveries, perfect for building the sustainable power you need for weekly group rides and time trials. Incorporating the principles of Billat intervals, it's a strong choice for defining your FTP while pushing your limits.

Workout structure

• 10 min @ 60% (60w)
• 15X
  • 4 min @ 100% (100w)
  • 2 min @ 55% (55w)
• 15 min @ 40% (40w)