Anaerobic

4x4min (330W)

  • Cycling
  • 1h 2mTime
  • 172Stress
  • 1.29Intensity
  • 30Popularity

About this workout

This 4x4min workout features intense 4-minute intervals at 165% FTP, perfect for building your anaerobic kick and raw sprinting power. Incorporate these intervals into your training for those moments when you need to close gaps or power through race kicks.

reni

Workout structure

  • 5 min @ 80% (80w)
  • 5 min @ 85% (85w)
  • 1 min @ 150% (150w)
  • 2X
    • 2 min @ 90% (90w)
    • 30 sec @ 175% (175w)
  • 5 min @ 90% (90w)
  • 2X
    • 2 min @ 160% (160w)
    • 2 min @ 90% (90w)
  • 4 min @ 160% (160w)
  • 3X
    • 4 min @ 90% (90w)
    • 4 min @ 165% (165w)
  • 5 min @ 75% (75w)