5x4min x4 @ 115%FTP

• Cycling
• 50mTime
• 71Stress
• 0.92Intensity
• 90Popularity

About this workout

This workout features 5 intervals of 4 minutes at 115% FTP, pushing your limits to elevate your aerobic ceiling and improve your performance for those steep climbs or breakaway efforts. Perfect for building the capacity needed to handle high-intensity efforts during group rides and races, this session will leave you gasping for air in the best way.

Workout structure

• 2 min @ 60% (60w)
• 2X
  • 1 min @ 80% (80w) 110 rpm
  • Rest 1 min @ 60% (60w)
• 1 min @ 80% (80w) 110 rpm
• 5X
  • 3 min @ 40% (40w)
  • 4 min @ 115% (115w)
• Rest 3 min @ 40% (40w)
• 5 min @ 60% (60w)