Kyle's 4×10
10 min warmup, 8 min build, 2 min rest, 8 min steady, 2 min rest, 8 min over unders, 2 min rest, 8 min steady, 2 min rest, 3×30 sec spike 30 sec rest, 7 min cool down
- Author: Kyle
- Sport: bike
- Duration: 38 min
- Dominant zone: VO2Max
- Intensity: 0.91
- Updated: 2026-04-22T09:27:21.216Z
Structure
- 5 min @ 40% (40w)
- 5 min @ 60% (60w)
- 2 min @ 80% (80w)
- 2 min @ 90% (90w)
- 2 min @ 100% (100w)
- 2 min @ 110% (110w)
- 2 min @ 60% (60w)
- 8 min @ 100% (100w)
- 2 min @ 60% (60w)
- 4X
- 1 min @ 120% (120w)
- 1 min @ 80% (80w)