5 x 4 @ 120%

• Cycling
• 57mTime
• 82Stress
• 0.93Intensity
• 45Popularity

About this workout

This workout features a demanding main set of 3 x 4 minutes at 120% FTP, designed to push your aerobic ceiling and develop the capacity needed for those tough climbs and high-intensity efforts. Perfect for race prep or when you want to crush your group ride, it's a classic VO2 max session that delivers serious gains.

Workout structure

• Warm-Up 10 min @ 50% (50w)
• 4 min @ 120% (120w)
• Cooldown 3 min @ 50% (50w)
• 3X
  • 4 min @ 120% (120w)
  • 3 min @ 50% (50w)
• 4 min @ 120% (120w)
• 15 min @ 50% (50w)