Fri - Z4 by Spoked

• Cycling
• 1hTime
• 60Stress
• 0.77Intensity
• 185Popularity

About this workout

This Z4 training session hammers out two tough intervals at 114% FTP, pushing your threshold and preparing you for the sustained efforts found in weekly group rides and time trials. It's a solid way to build the power you need to hold your own when the pace heats up.

Workout structure

• Warm-Up 2 min @ 27-60% (27-60w)
• Warm-Up 3 min @ 62-69% (62-69w)
• Warm-Up 9 min @ 65% (65w)
• Warm-Up 17 min @ 65% (65w)
• Warm-Up 2 min @ 70-86% (70-86w)
• Warm-Up 1 min @ 98% (98w)
• Warm-Up 30 sec @ 41% (41w)
• Warm-Up 25 sec @ 114% (114w)
• Warm-Up 5 sec @ 136% (136w)
• Warm-Up 30 sec @ 41% (41w)
• Warm-Up 25 sec @ 114% (114w)
• Active 5 sec @ 136% (136w)
• Rest 2 min @ 41% (41w)
• Active 12 min @ 98-102% (98-102w)
• Rest 5 min @ 65% (65w)
• Active 5 min @ 50% (50w)