4x6@120-150% FTP

• Cycling
• 1h 0mTime
• 77Stress
• 0.87Intensity
• 16Popularity

About this workout

This brutal 4x6 workout will push your anaerobic limits with short, intense bursts at 120% FTP, perfect for building the raw power and kick needed to close gaps or launch race-winning attacks. It's a key session for anyone looking to improve their performance in FTP tests or emulate the explosive efforts of riders like MVDP.

Workout structure

• 2 min @ 40% (40w)
• 4 min @ 60% (60w)
• 4 min @ 70% (70w)
• 1 min @ 90% (90w)
• 1 min @ 50% (50w)
• 30 sec @ 100% (100w)
• 30 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 2 min @ 50% (50w)
• 1 min @ 120% (120w)
• 1 min @ 50% (50w)
• 50 sec @ 125% (125w)
• 50 sec @ 50% (50w)
• 45 sec @ 130% (130w)
• 45 sec @ 50% (50w)
• 30 sec @ 130% (130w)
• 30 sec @ 50% (50w)
• 25 sec @ 140% (140w)
• 25 sec @ 50% (50w)
• 20 sec @ 150% (150w)
• 4 min @ 50% (50w)
• 1 min @ 120% (120w)
• 1 min @ 50% (50w)
• 50 sec @ 125% (125w)
• 50 sec @ 50% (50w)
• 45 sec @ 130% (130w)
• 45 sec @ 50% (50w)
• 30 sec @ 130% (130w)
• 30 sec @ 50% (50w)
• 25 sec @ 140% (140w)
• 25 sec @ 50% (50w)
• 20 sec @ 150% (150w)
• 4 min @ 50% (50w)
• 1 min @ 120% (120w)
• 1 min @ 50% (50w)
• 50 sec @ 125% (125w)
• 50 sec @ 50% (50w)
• 45 sec @ 130% (130w)
• 45 sec @ 50% (50w)
• 30 sec @ 130% (130w)
• 30 sec @ 50% (50w)
• 25 sec @ 140% (140w)
• 25 sec @ 50% (50w)
• 20 sec @ 150% (150w)
• 4 min @ 50% (50w)
• 1 min @ 120% (120w)
• 1 min @ 50% (50w)
• 50 sec @ 125% (125w)
• 50 sec @ 50% (50w)
• 45 sec @ 130% (130w)
• 45 sec @ 50% (50w)
• 30 sec @ 130% (130w)
• 30 sec @ 50% (50w)
• 25 sec @ 140% (140w)
• 25 sec @ 50% (50w)
• 20 sec @ 150% (150w)
• 4 min @ 50% (50w)