Anaerobic

McDuffie -4

  • Cycling
  • 45mTime
  • 53Stress
  • 0.84Intensity
  • 70Popularity

About this workout

McDuffie -4 is a gnarly anaerobic workout that builds raw sprinting power and lactate tolerance with its 4 sets of 3×10 second efforts at 200% FTP, perfect for closing gaps in a race or powering through tough group ride moments. It’s a staple for cyclists looking to enhance their top-end punch without sacrificing too much time.

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Workout structure

  • Warm-Up 2 min @ 40-50% (40-50w)
  • Active 2 min @ 65% (65w)
  • Active 2 min @ 90% (90w)
  • Active 1 min @ 40% (40w)
  • Active 6 sec @ 150% (150w)
  • Active 24 sec @ 40% (40w)
  • Active 6 sec @ 200% (200w)
  • Active 2:24 min @ 40% (40w)
  • 3X
    • Active 12 sec @ 200% (200w)
    • Active 48 sec @ 40% (40w)
  • Active 3 min @ 105% (105w)
  • Active 3 min @ 40% (40w)
  • 3X
    • Active 12 sec @ 200% (200w)
    • Active 48 sec @ 40% (40w)
  • Active 3 min @ 105% (105w)
  • Active 3 min @ 40% (40w)
  • 3X
    • Active 12 sec @ 200% (200w)
    • Active 48 sec @ 40% (40w)
  • Active 3 min @ 105% (105w)
  • Active 3 min @ 40% (40w)
  • 3X
    • Active 12 sec @ 200% (200w)
    • Active 48 sec @ 40% (40w)
  • Active 3 min @ 105% (105w)
  • Active 2 min @ 40% (40w)