6x4 @100% 3 min rests

• Cycling
• 1hTime
• 67Stress
• 0.82Intensity
• 27Popularity

About this workout

This workout features a hard-hitting main set of 5 x 4 minutes at 100% FTP, perfect for building the sustainable power you need for group rides and time trials. It's a classic threshold session that will help define your FTP and boost your performance during those tough, sustained efforts.

Workout structure

• 11 min @ 60-70% (60-70w)
• 5X
  • 4 min @ 100% (100w)
  • 3 min @ 50% (50w)
• 4 min @ 100% (100w)
• 10 min @ 50% (50w)