9 x 4' Z3

• Cycling
• 2h 30mTime
• 106Stress
• 0.65Intensity
• 15Popularity

About this workout

This classic tempo workout features 9 intervals of 4 minutes at 89.8% FTP, perfect for building aerobic durability and endurance without pushing too hard. Ideal for mid-week rides or when you're looking to stretch out those climbs, it's a reliable staple for cyclists aiming to enhance their overall performance.

Workout structure

• Open-ended 30 min @ 44% (44w)
• 9X
  • 4 min @ 90% (90w) 95-105 rpm
  • Rest 3 min @ 44% (44w)
• Open-ended 57 min @ 44% (44w)