60'@230W - 4x{4'@280W, 1'@150W} - 60'@220W

• Cycling
• 2h 40mTime
• 123Stress
• 0.68Intensity
• 25Popularity

About this workout

This workout features a solid main set of four 4-minute efforts at 81.9% FTP, perfect for building your aerobic durability while pushing the limits. It's an ideal session for mid-week rides where you need to sustain a strong pace without overcooking, setting you up for those long climbs or sustained group ride efforts.

Workout structure

• 10 min @ 38-73% (38-73w)
• 60 min @ 67% (67w)
• 4X
  • 4 min @ 82% (82w)
  • 1 min @ 44% (44w)
• 60 min @ 67% (67w)
• 10 min @ 64-38% (64-38w)