2x4

• Cycling
• 2h 0mTime
• 137Stress
• 0.83Intensity
• 30Popularity

About this workout

The 2x4 workout ramps up your aerobic ceiling with 7 intervals of 4 minutes at 112% FTP, perfect for pushing your limits during group ride efforts or time trials. This classic VO2 max session builds the endurance needed for those crucial moments when the road kicks up or the race heats up.

Workout structure

• 27 min @ 60% (60w)
• 4X
  • 4 min @ 112% (112w)
  • 4 min @ 40% (40w)
• 6 min @ 40% (40w)
• 3X
  • 4 min @ 112% (112w)
  • 4 min @ 40% (40w)
• 4 min @ 112% (112w)
• 27 min @ 60% (60w)