4x4x130%150%

• Cycling
• 58mTime
• 121Stress
• 1.12Intensity
• 35Popularity

About this workout

This workout features 15 hard-hitting intervals at 130% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for closing gaps in a race or powering through those intense moments in a group ride, this session will challenge your anaerobic capacity and push your limits.

Workout structure

• 1 min @ 60% (60w)
• 2 min @ 80% (80w)
• 3 min @ 100% (100w)
• 4X
  • 1 min @ 130% (130w)
  • 30 sec @ 150% (150w)
  • 1 min @ 60% (60w)
• 3 min @ 100% (100w)
• 4X
  • 1 min @ 130% (130w)
  • 30 sec @ 150% (150w)
  • 1 min @ 60% (60w)
• 3 min @ 100% (100w)
• 4X
  • 1 min @ 130% (130w)
  • 30 sec @ 150% (150w)
  • 1 min @ 60% (60w)
• 3 min @ 100% (100w)
• 3X
  • 1 min @ 130% (130w)
  • 30 sec @ 150% (150w)
  • 1 min @ 60% (60w)
• 1 min @ 130% (130w)
• 30 sec @ 150% (150w)
• 4 min @ 60% (60w)