Danks 4x4 min 30/30s

• Cycling
• 36mTime
• 50Stress
• 0.91Intensity
• 15Popularity

About this workout

Get ready for a gnarly anaerobic workout with the Danks 4x4 min 30/30s, featuring 14 brutal bursts at 140% FTP designed to build raw sprinting power and lactate tolerance. This classic protocol is perfect for cyclists looking to enhance their kick for closing gaps or executing race-winning moves.

Workout structure

• 2 min @ 50% (50w)
• 1 min @ 65% (65w)
• 1 min @ 70% (70w)
• 1 min @ 80% (80w)
• 30 sec @ 100% (100w)
• 1:30 min @ 50% (50w)
• 4X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 40% (40w)
• 3 min @ 55% (55w)
• 3X
  • Rest 30 sec @ 140% (140w)
  • 30 sec @ 40% (40w)
• Rest 30 sec @ 140% (140w)
• 3 min @ 55% (55w)
• 3X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 40% (40w)
• 30 sec @ 140% (140w)
• Rest 3 min @ 55% (55w)
• 4X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 40% (40w)
• 1:30 min @ 55% (55w)
• 20 sec @ 200% (200w)
• Rest 1 min @ 55% (55w)
• 20 sec @ 200% (200w)
• Rest 1:50 min @ 65% (65w)