Level 4 Lactate 91-105% FTP 61 minutes
10 min warmup 56-75%
3 x 1 min (1min RI) <80% 100+ RPM
10 min cruise 80-90%
2 x 10 min (5 min RI) 100 - 105%
10 min easy 56-75%
- Author: v1sionmaster
- Sport: bike
- Duration: 61 min
- Dominant zone: Threshold
- Intensity: 0.81
- Created: 2020-02-15T16:44:41.017Z
- Updated: 2026-04-22T10:42:27.709Z
Structure
- 10 min @ 56% (56w)
- 3X
- 1 min @ 75% (75w) 100 rpm
- 1 min @ 50% (50w)
- 10 min @ 80% (80w)
- 10 min @ 100% (100w) 105 rpm
- 5 min @ 50% (50w)
- 10 min @ 100% (100w) 105 rpm
- 10 min @ 45% (45w)