5x4einar

• Cycling
• 45mTime
• 61Stress
• 0.90Intensity
• 20Popularity

About this workout

The 5x4einar workout features four challenging 4-minute efforts at 110% FTP, designed to push your aerobic ceiling and boost your capacity for those steep climbs or hard efforts in a race. Perfect for developing the intensity needed to match surges in group rides or tackle a time trial, this session will elevate your performance when it counts.

Workout structure

• Warm-Up 2 min @ 40% (40w)
• 4 min @ 40-105% (40-105w)
• Cooldown 2 min @ 40% (40w)
• 4X
  • 4 min @ 110% (110w)
  • 3 min @ 40% (40w)
• 4 min @ 110% (110w)
• 5 min @ 40% (40w)