5x4/4

• Cycling
• 1h 4mTime
• 82Stress
• 0.88Intensity
• 50Popularity

About this workout

This workout features four hard intervals of 4 minutes at 111% FTP, pushing your aerobic ceiling just like the 3x8/4 protocol. It’s a fantastic way to prepare for those tough climbs or race kicks, enhancing your capacity when the intensity ramps up.

Workout structure

• 12 min @ 56-80% (56-80w)
• 30 sec @ 106% (106w)
• 30 sec @ 56% (56w)
• 30 sec @ 110% (110w)
• 1 min @ 56% (56w)
• 1 min @ 113% (113w)
• 3:30 min @ 56% (56w)
• 4X
  • 4 min @ 111% (111w)
  • 4 min @ 56% (56w)
• 4 min @ 111% (111w)
• 9 min @ 56% (56w)