MP1_4X3

• Cycling
• 1h 4mTime
• 68Stress
• 0.80Intensity
• 55Popularity

About this workout

This workout features two hard efforts of 3 minutes at 110% FTP, designed to push your limits and raise your aerobic ceiling. Ideal for boosting your capacity when the road kicks up during intense group rides or races.

Workout structure

• 15 min @ 55-70% (55-70w)
• 3X
  • 40 sec @ 80% (80w)
  • 20 sec @ 55% (55w)
• 2X
  • 20 sec @ 110% (110w)
  • 40 sec @ 55% (55w)
• 20 sec @ 110% (110w)
• 3 min @ 55% (55w)
• 3 min @ 110% (110w)
• 3 min @ 55% (55w)
• 3 min @ 115% (115w)
• 2X
  • 3 min @ 55% (55w)
  • 3 min @ 110% (110w)
• 3 min @ 55% (55w)
• 4X
  • 15 sec @ 130% (130w)
  • 1:27 min @ 55% (55w)
• 10 min @ 55% (55w)