4x415 x 4 min

• Cycling
• 1hTime
• 81Stress
• 0.90Intensity
• 30Popularity

About this workout

This workout features two sets of 2×4-minute efforts at 120.3% FTP, designed to push your VO2 max and build your aerobic ceiling for when the road kicks up. Perfect for tackling those intense group ride surges or preparing for race-day efforts, it's a staple for serious cyclists looking to maximize their performance.

Workout structure

• 7 min @ 49-78% (49-78w)
• 30 sec @ 110-112% (110-112w)
• 3 min @ 70% (70w)
• 30 sec @ 110-112% (110-112w)
• 3 min @ 58-70% (58-70w)
• 2X
  • 4 min @ 120% (120w)
  • Rest 4 min @ 49% (49w)
• 4 min @ 49-58% (49-58w)
• 2X
  • 4 min @ 120% (120w)
  • Rest 4 min @ 49% (49w)
• 10 min @ 73-52% (73-52w)