Kai +4

• Cycling
• 1h 30mTime
• 108Stress
• 0.85Intensity
• 150Popularity

About this workout

Kai +4 is a savage anaerobic workout that hones your sprinting power and lactate tolerance with high-intensity intervals at 122% FTP. Perfect for closing gaps in group rides or sharpening your kick for race day, this session builds the top-end punch you need for those critical moments.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 65% (65w)
• 3 min @ 80% (80w)
• 15 sec @ 122% (122w)
• 15 sec @ 40% (40w)
• 20 sec @ 122% (122w)
• 2X
  • 20 sec @ 40% (40w)
  • 30 sec @ 122% (122w)
• 30 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 2X
  • 3 min @ 122% (122w)
  • 5 min @ 40% (40w)
• 3 min @ 122% (122w)
• 8 min @ 45% (45w)
• 2X
  • 3 min @ 122% (122w)
  • 5 min @ 40% (40w)
• 3 min @ 122% (122w)
• 25 min @ 65% (65w)
• 4 min @ 65-45% (65-45w)