anaerobic

6*4+1 LT&VO burst

  • Cycling
  • 1h 15mTime
  • 88Stress
  • 0.84Intensity
  • 95Popularity

About this workout

This workout features a punishing main set of 5 × 4-minute efforts at 90% FTP, perfect for developing your top-end punch and lactate tolerance. It's ideal for closing gaps in a race or powering through the final kicks in a group ride.

yazoowow

Workout structure

  • 1 min @ 30% (30w)
  • 1 min @ 35% (35w)
  • 1 min @ 40% (40w)
  • 1 min @ 45% (45w)
  • 1 min @ 50% (50w)
  • 1 min @ 55% (55w)
  • 1 min @ 60% (60w)
  • 1 min @ 65% (65w)
  • 1 min @ 70% (70w)
  • 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 70% (70w)
  • 1 min @ 90% (90w)
  • 1 min @ 65% (65w)
  • 5X
    • 4 min @ 90% (90w)
    • 1 min @ 130% (130w)
    • 5 min @ 45% (45w)
  • 4 min @ 90% (90w)
  • 1 min @ 130% (130w)
  • 1 min @ 70% (70w)
  • 1 min @ 60% (60w)
  • 3 min @ 50% (50w)