Explosive power into Z4

• Cycling
• 55mTime
• 65Stress
• 0.84Intensity
• 50Popularity

About this workout

This workout focuses on explosive power with intense bursts of effort, featuring two sets of 4 × 15-second intervals at 170% FTP, perfect for developing your critical power and z4 training. Ideal for closing gaps during group rides or delivering that crucial top-end punch when it matters most.

Workout structure

• 1:12 min @ 45% (45w)
• 1:12 min @ 54% (54w)
• 1:12 min @ 60% (60w)
• 1:12 min @ 66% (66w)
• 1:12 min @ 75% (75w)
• 1 min @ 50% (50w)
• 1 min @ 109% (109w)
• 2 min @ 50% (50w)
• 1 min @ 50% (50w)
• 1 min @ 70% (70w)
• 1 min @ 90% (90w)
• 4 min @ 90% (90w)
• 3 min @ 50% (50w)
• 4X
  • 30 sec @ 65% (65w)
  • 15 sec @ 170% (170w)
• 10 min @ 91% (91w)
• 4 min @ 50% (50w)
• 4X
  • 30 sec @ 65% (65w)
  • 15 sec @ 170% (170w)
• 10 min @ 91% (91w)
• 5 min @ 50% (50w)