Mona +4

• Cycling
• 1h 29mTime
• 111Stress
• 0.86Intensity
• 70Popularity

About this workout

Mona +4 is a brutal anaerobic workout that builds your kick to close gaps and enhance raw sprinting power, featuring two sets of 2x3 minute efforts at 122% FTP with brief recoveries. Perfect for sharpening your top-end punch for race kicks or those gnarly breakaways.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 65% (65w)
• 2 min @ 80% (80w)
• 2X
  • 20 sec @ 122% (122w)
  • 20 sec @ 40% (40w)
• 40 sec @ 122% (122w)
• 40 sec @ 40% (40w)
• 50 sec @ 122% (122w)
• 50 sec @ 40% (40w)
• 1 min @ 122% (122w)
• 10 sec @ 40% (40w)
• 2:20 min @ 40% (40w)
• 2X
  • 3 min @ 122% (122w)
  • 5 min @ 40% (40w)
• 3 min @ 122% (122w)
• 8 min @ 40% (40w)
• 2X
  • 3 min @ 122% (122w)
  • 5 min @ 40% (40w)
• 3 min @ 122% (122w)
• 25 min @ 65% (65w)
• 3 min @ 65-45% (65-45w)