Know Your Enemy p (8x4)

• Cycling
• 1h 13mTime
• 100Stress
• 0.91Intensity
• 715Popularity

About this workout

This workout pushes your limits with a main set of 7 intervals at 110% FTP, developing your aerobic ceiling and the capacity you need for when the road kicks up. Perfect for those looking to boost their performance for intense group rides or race scenarios, it's a must-do for any serious cyclist.

Workout structure

• 4 min @ 50-85% (50-85w)
• 1 min @ 50% (50w)
• 2 min @ 105% (105w)
• 3 min @ 40% (40w)
• 7X
  • Rest 4 min @ 110% (110w)
  • Rest 4 min @ 40% (40w)
• Rest 4 min @ 110% (110w)
• 3 min @ 70-50% (70-50w)