Dade +4
- Cycling
- 1h 24mTime
- 106Stress
- 0.87Intensity
- 40Popularity
About this workout
Dade +4 features a punishing main set of 6 intervals at 120% FTP, designed to push your aerobic ceiling and get you ready for those steep climbs or sprint finishes. This session is perfect for developing the capacity you need to hang on during tough group rides or attack in races.
Workout structure
- 4 min @ 50% (50w)
- 3 min @ 65% (65w)
- 1 min @ 120% (120w)
- 1 min @ 40% (40w)
- 1 min @ 120% (120w)
- 3 min @ 40% (40w)
- 2:30 min @ 120% (120w)
- 4 min @ 40% (40w)
- 2:30 min @ 118% (118w)
- 4 min @ 40% (40w)
- 2:30 min @ 115% (115w)
- 5 min @ 45% (45w)
- 2:30 min @ 120% (120w)
- 4 min @ 40% (40w)
- 2:30 min @ 118% (118w)
- 4 min @ 40% (40w)
- 2:30 min @ 115% (115w)
- 5 min @ 45% (45w)
- 2:30 min @ 120% (120w)
- 4 min @ 40% (40w)
- 2:30 min @ 118% (118w)
- 4 min @ 40% (40w)
- 2:30 min @ 115% (115w)
- 15 min @ 65% (65w)