4x5@120-150%

• Cycling
• 1h 12mTime
• 95Stress
• 0.89Intensity
• 61Popularity

About this workout

This gnarly 4x5 workout pushes your limits with 4 sets of 2 × 60 seconds at 120% FTP, sharpening your kick to close gaps and build raw sprinting power for those critical race moments. Perfect for enhancing your lactate tolerance and delivering top-end punch when it counts, whether you're kicking for the line or battling in a breakaway.

Workout structure

• 2 min @ 40-50% (40-50w)
• 4 min @ 60% (60w)
• 2 min @ 80% (80w)
• 1 min @ 100% (100w)
• 4 min @ 50% (50w)
• 2X
  • 1 min @ 120% (120w)
  • 1 min @ 50% (50w)
• 2X
  • 45 sec @ 130% (130w)
  • 45 sec @ 50% (50w)
• 2X
  • 30 sec @ 140% (140w)
  • 30 sec @ 50% (50w)
• 2X
  • 15 sec @ 50% (50w)
  • 15 sec @ 150% (150w)
• 3 min @ 50% (50w)
• 2X
  • 1 min @ 120% (120w)
  • 1 min @ 50% (50w)
• 2X
  • 45 sec @ 130% (130w)
  • 45 sec @ 50% (50w)
• 2X
  • 30 sec @ 140% (140w)
  • 30 sec @ 50% (50w)
• 2X
  • 15 sec @ 50% (50w)
  • 15 sec @ 150% (150w)
• 3 min @ 50% (50w)
• 2X
  • 1 min @ 120% (120w)
  • 1 min @ 50% (50w)
• 2X
  • 45 sec @ 130% (130w)
  • 45 sec @ 50% (50w)
• 2X
  • 30 sec @ 140% (140w)
  • 30 sec @ 50% (50w)
• 2X
  • 15 sec @ 50% (50w)
  • 15 sec @ 150% (150w)
• 3 min @ 50% (50w)
• 2X
  • 1 min @ 120% (120w)
  • 1 min @ 50% (50w)
• 2X
  • 45 sec @ 130% (130w)
  • 45 sec @ 50% (50w)
• 2X
  • 30 sec @ 140% (140w)
  • 30 sec @ 50% (50w)
• 2X
  • 15 sec @ 50% (50w)
  • 15 sec @ 150% (150w)
• 10 min @ 50% (50w)