LT-W4

• Cycling
• 2h 20mTime
• 165Stress
• 0.84Intensity
• 75Popularity

About this workout

LT-W4 focuses on building your top-end punch with two solid 20-minute efforts at 90% FTP, perfect for simulating the intensity needed to close gaps during race kicks or group ride surges. This workout hones your lactate tolerance and sprinting power, making it a crucial addition to your training arsenal.

Workout structure

• Open-ended 15 min @ 56-75% (56-75w)
• 2X
  • 20 min @ 90-95% (90-95w)
  • Rest 10 min @ 70% (70w)
• 20X
  • 10 sec @ 140% (140w) 110 rpm
  • Rest 50 sec @ 50% (50w)
• 3X
  • 5 min @ 110-115% (110-115w)
  • Rest 5 min @ 50% (50w)
• Open-ended 15 min @ 56-75% (56-75w)