Dorr +4
Description
Dorr +4 is 4x30-second hard starts way up at 200% FTP followed by 2 minutes of suprathreshold work at 110% FTP.
9 minutes of recovery falls between each effort.
Goals
As Dorr grows its demands, these efforts become more akin to short race efforts suitable for STXC, BMX and Gravity riders.
The initial effort is all about enormous muscle-strength and power while the final minute is about holding onto as much anaerobic power as possible for the duration of a short, highly intense event.
- Author: usolar
- Sport: bike
- Duration: 60 min
- Dominant zone: Anaerobic
- Intensity: 0.88
- Created: 2022-02-20T13:59:09.867Z
- Updated: 2026-04-22T10:56:06.701Z
Structure
- Warm-Up 4 min @ 40-50% (40-50w)
- Active 4 min @ 72% (72w)
- Active 1:45 min @ 96% (96w)
- Active 15 sec @ 200% (200w)
- Active 5 min @ 40% (40w)
- 3X
- Active 30 sec @ 200% (200w)
- Active 2 min @ 110% (110w)
- Active 9 min @ 40% (40w)
- Active 30 sec @ 200% (200w)
- Active 2 min @ 110% (110w)
- Active 8 min @ 40% (40w)