Off short +4

• Cycling
• 1h 30mTime
• 121Stress
• 0.90Intensity
• 65Popularity

About this workout

Off short +4 is a powerful VO2 max workout that pushes your limits with 3 sets of 2 × 3 minutes at 120% FTP, perfect for improving your aerobic ceiling and readiness for when the road steepens. This session is ideal for those looking to sharpen their performance on group rides or prepare for race day with a solid mix of intensity and recovery.

Workout structure

• 6 min @ 50% (50w)
• 5 min @ 70% (70w)
• 20 sec @ 120% (120w)
• 20 sec @ 40% (40w)
• 2X
  • 30 sec @ 40% (40w)
• 40 sec @ 120% (120w)
• 40 sec @ 40% (40w)
• 50 sec @ 120% (120w)
• 2:10 min @ 45% (45w)
• 2X
  • 3 min @ 120% (120w)
  • 4 min @ 40% (40w)
• 3 min @ 120% (120w)
• 8 min @ 45% (45w)
• 2X
  • 3 min @ 120% (120w)
  • 4 min @ 40% (40w)
• 3 min @ 120% (120w)
• 8 min @ 45% (45w)
• 2X
  • 3 min @ 120% (120w)
  • 4 min @ 40% (40w)
• 3 min @ 120% (120w)
• 6 min @ 40-30% (40-30w)