EPI ULT # 4 (4 reps)

• Cycling
• 1h 12mTime
• 78Stress
• 0.95Intensity
• 80Popularity

About this workout

This brutal anaerobic workout features 4 reps of 40 seconds at 115% FTP with just 20 seconds to recover, perfect for building the kick needed to close gaps in a race or power through final sprints. It's a solid choice for those looking to develop raw sprinting power and lactate tolerance, making it a staple for competitive cyclists preparing for intense group rides or time trials.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 60% (60w)
• 3 min @ 70% (70w)
• 4 min @ 75% (75w)
• 3X
  • 30 sec @ 100% (100w)
  • 30 sec @ 75% (75w)
• 2 min @ 55% (55w)
• 4X
  • 40 sec @ 115% (115w)
  • 20 sec @ 70% (70w)
• 1:30 min @ 55% (55w)
• 4X
  • 30 sec @ 130% (130w)
  • 30 sec @ 70% (70w)
• 1:30 min @ 55% (55w)
• 4X
  • 20 sec @ 145% (145w)
  • 40 sec @ 70% (70w)
• 1:30 min @ 55% (55w)
• 4X
  • 40 sec @ 115% (115w)
  • 20 sec @ 70% (70w)
• 1:30 min @ 55% (55w)
• 4X
  • 30 sec @ 130% (130w)
  • 30 sec @ 70% (70w)
• 1:30 min @ 55% (55w)
• 4X
  • 20 sec @ 145% (145w)
  • 40 sec @ 70% (70w)
• 1:30 min @ 55% (55w)
• 4X
  • 40 sec @ 115% (115w)
  • 20 sec @ 70% (70w)
• 1:30 min @ 55% (55w)
• 4X
  • 30 sec @ 130% (130w)
  • 30 sec @ 70% (70w)
• 1:30 min @ 55% (55w)
• 4X
  • 20 sec @ 145% (145w)
  • 40 sec @ 70% (70w)
• 8 min @ 55% (55w)