Intervals 9 x 4 min 102% FTP

• Cycling
• 1h 5mTime
• 92Stress
• 0.92Intensity
• 30Popularity

About this workout

This workout features 9 intervals of 4 minutes at 104.2% FTP, pushing your anaerobic capacity to boost your sprinting power and lactate tolerance for those hard race kicks and breakaways. Perfect for sharpening your top-end punch, it’s also a solid choice for testing your performance in a 20-minute FTP test or determining your MVDP FTP.

Workout structure

• 10 min @ 69% (69w)
• 3X
  • 20 sec @ 185% (185w)
  • Rest 1 min @ 39% (39w)
• 9X
  • 4 min @ 104% (104w)
  • Rest 1 min @ 39% (39w)
• 6 min @ 39% (39w)