Dade +4

• Cycling
• 1h 30mTime
• 116Stress
• 0.88Intensity
• 120Popularity

About this workout

Dade +4 features a hard-hitting main set of 3 sets of 2 × 3 min efforts at 120% FTP, which will push your aerobic ceiling and develop the capacity you need when the road kicks up. Perfect for those looking to fine-tune their performance for group rides or competitive events, this workout delivers serious gains in a manageable timeframe.

Workout structure

• Active 4 min @ 50% (50w)
• Active 3 min @ 65% (65w)
• Active 1 min @ 120% (120w)
• Active 1 min @ 40% (40w)
• Active 1 min @ 120% (120w)
• Active 3 min @ 50% (50w)
• 2X
  • Active 2:30 min @ 120% (120w)
  • Active 2:30 min @ 40% (40w)
• Active 2:30 min @ 120% (120w)
• Active 5 min @ 50% (50w)
• 2X
  • Active 2:30 min @ 120% (120w)
  • Active 2:30 min @ 40% (40w)
• Active 2:30 min @ 120% (120w)
• Active 5 min @ 51% (51w)
• 2X
  • Active 2:30 min @ 120% (120w)
  • Active 2:30 min @ 40% (40w)
• Active 2:30 min @ 120% (120w)
• Active 25 min @ 65% (65w)
• Active 4:30 min @ 65-40% (65-40w)