Anaerobic

HIT4x4 Workout

  • Cycling
  • 1h 30mTime
  • 118Stress
  • 0.89Intensity
  • 15Popularity

About this workout

The HIT4x4 workout hones your raw sprinting power and lactate tolerance with four brutal 4-minute efforts at 125% FTP, perfect for those looking to close gaps in a race or power through a tough group ride. This classic anaerobic routine builds the kick you need for those gnarly race moments when the pace really heats up.

Pauldubienski

Workout structure

  • Warm-Up 10 min @ 55-85% (55-85w)
  • Active 1 min @ 90% (90w)
  • 2X
    • Active 15 sec @ 130% (130w)
    • Active 3:15 min @ 69% (69w)
  • 4X
    • Active 4 min @ 125% (125w)
    • Active 4 min @ 65% (65w)
  • Active 40 min @ 69% (69w)