6x4min@86%
- Cycling
- 59mTime
- 55Stress
- 0.74Intensity
- 25Popularity
About this workout
This workout features 6 sets of 2×30 seconds at 89% FTP, designed to build your aerobic durability while keeping you below threshold. It's a solid mid-week staple that prepares you for those longer climbs and sustained efforts in group rides or races.
Workout structure
- 30 sec @ 40% (40w)
- 30 sec @ 45% (45w)
- 30 sec @ 50% (50w)
- 30 sec @ 55% (55w)
- 30 sec @ 60% (60w)
- 30 sec @ 65% (65w)
- 45 sec @ 80% (80w)
- 1 min @ 50% (50w)
- 30 sec @ 88% (88w)
- 30 sec @ 83% (83w)
- 30 sec @ 89% (89w)
- 30 sec @ 84% (84w)
- 30 sec @ 90% (90w)
- 30 sec @ 83% (83w)
- 30 sec @ 89% (89w)
- 30 sec @ 84% (84w)
- 4 min @ 55% (55w)
- 30 sec @ 89% (89w)
- 30 sec @ 83% (83w)
- 2X
- 30 sec @ 89% (89w)
- 30 sec @ 84% (84w)
- 30 sec @ 90% (90w)
- 30 sec @ 83% (83w)
- 4 min @ 55% (55w)
- 30 sec @ 89% (89w)
- 30 sec @ 83% (83w)
- 2X
- 30 sec @ 89% (89w)
- 30 sec @ 84% (84w)
- 30 sec @ 90% (90w)
- 30 sec @ 83% (83w)
- 4 min @ 55% (55w)
- 30 sec @ 89% (89w)
- 30 sec @ 83% (83w)
- 2X
- 30 sec @ 89% (89w)
- 30 sec @ 84% (84w)
- 30 sec @ 90% (90w)
- 30 sec @ 83% (83w)
- 4 min @ 55% (55w)
- 30 sec @ 89% (89w)
- 30 sec @ 83% (83w)
- 2X
- 30 sec @ 89% (89w)
- 30 sec @ 84% (84w)
- 30 sec @ 90% (90w)
- 30 sec @ 83% (83w)
- 4 min @ 55% (55w)
- 30 sec @ 89% (89w)
- 30 sec @ 83% (83w)
- 2X
- 30 sec @ 89% (89w)
- 30 sec @ 84% (84w)
- 30 sec @ 90% (90w)
- 30 sec @ 83% (83w)
- 4 min @ 55% (55w)
- 30 sec @ 89% (89w)
- 30 sec @ 83% (83w)
- 2X
- 30 sec @ 89% (89w)
- 30 sec @ 84% (84w)
- 30 sec @ 90% (90w)
- 30 sec @ 83% (83w)
- 3 min @ 45% (45w)