Anaerobic

Dorr +4

  • Cycling
  • 1hTime
  • 78Stress
  • 0.88Intensity
  • 140Popularity

About this workout

Dorr +4 is a gnarly anaerobic workout featuring 3x2 minutes at 110% FTP, perfect for building the kick needed to close gaps in a race or unleash a powerful sprint in the final moments of a ride. This session is ideal for improving your raw sprinting power and lactate tolerance, making it a must-do for those looking to enhance their top-end punch.

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Workout 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)