Anaerobic

Crane +4

  • Cycling
  • 1h 15mTime
  • 84Stress
  • 0.82Intensity
  • 30Popularity

About this workout

Crane +4 features a punishing main set of 4 intervals at 105% FTP, perfect for building that explosive kick to close gaps during races or group rides. This session is essential for developing raw sprinting power and lactate tolerance, making it a go-to for those looking to improve their top-end punch.

usolar

Workout structure

  • Warm-Up 5 min @ 40-50% (40-50w)
  • Active 5 min @ 72% (72w)
  • Active 2:45 min @ 96% (96w)
  • Active 15 sec @ 175% (175w)
  • Active 5 min @ 40% (40w)
  • 4X
    • Active 30 sec @ 175% (175w)
    • Active 2 min @ 105% (105w)
    • Active 9 min @ 40% (40w)
  • Active 30 sec @ 175% (175w)
  • Active 2 min @ 105% (105w)
  • Active 8:30 min @ 40% (40w)