Ker -4
- Cycling
- 45mTime
- 63Stress
- 0.92Intensity
- 322Popularity
About this workout
The Ker -4 workout features a demanding main set of 4 intervals at 115% FTP, pushing your VO2 max and preparing you for those critical moments when the pace ramps up, like during a race kick or climbing effort. This session is perfect for those looking to boost their aerobic ceiling and handle the intensity of hard group rides or time trials.
Workout structure
- 3 min @ 50% (50w)
- 1 min @ 80% (80w)
- 30 sec @ 40% (40w)
- 1 min @ 95% (95w)
- 30 sec @ 40% (40w)
- 1 min @ 115% (115w)
- 3 min @ 40% (40w)
- 2 min @ 115% (115w)
- 30 sec @ 40% (40w)
- 2:30 min @ 105% (105w)
- 30 sec @ 40% (40w)
- 3 min @ 95% (95w)
- 30 sec @ 40% (40w)
- 2:30 min @ 105% (105w)
- 30 sec @ 40% (40w)
- 2 min @ 115% (115w)
- 5 min @ 40% (40w)
- 2 min @ 115% (115w)
- 30 sec @ 40% (40w)
- 2:30 min @ 105% (105w)
- 30 sec @ 40% (40w)
- 3 min @ 95% (95w)
- 30 sec @ 40% (40w)
- 2:30 min @ 105% (105w)
- 30 sec @ 40% (40w)
- 2 min @ 115% (115w)
- 2 min @ 40-30% (40-30w)