BrownLee 4x

• Cycling
• 1h 13mTime
• 99Stress
• 0.90Intensity
• 125Popularity

About this workout

The BrownLee 4x workout features two sets of 8-minute intervals at 95% FTP, designed to push your sustainable power and define your threshold. This session is perfect for preparing for weekly group rides and time trials, where maintaining a strong pace is crucial.

Workout structure

• 3 min @ 40-60% (40-60w)
• 3 min @ 60-115% (60-115w)
• 1 min @ 115-120% (115-120w)
• 2 min @ 60% (60w)
• 8 min @ 92% (92w)
• 3 min @ 60% (60w)
• 3 min @ 105% (105w)
• 1 min @ 50% (50w)
• 8 min @ 96% (96w)
• 3 min @ 60% (60w)
• 3 min @ 105% (105w)
• 2X
  • 1 min @ 50% (50w)
  • 8 min @ 95% (95w)
  • 3 min @ 60% (60w)
  • 3 min @ 107% (107w)
• 5 min @ 50% (50w)