Old Rag +4

• Cycling
• 1h 15mTime
• 101Stress
• 0.90Intensity
• 60Popularity

About this workout

Old Rag +4 features intense 3-minute efforts at 115% FTP, designed to push your VO2 max and enhance your aerobic ceiling, making it a perfect fit for race kicks or hill repeats. This workout is a great addition to your training plan if you're looking to boost your performance in time trials or group rides.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 72% (72w)
• 3 min @ 95% (95w)
• 4 min @ 40% (40w)
• 2X
  • 3 min @ 115% (115w)
  • 2 min @ 40% (40w)
• 3 min @ 115% (115w)
• 5 min @ 40% (40w)
• 2X
  • 3 min @ 115% (115w)
  • 2 min @ 40% (40w)
• 3 min @ 115% (115w)
• 5 min @ 40% (40w)
• 2X
  • 3 min @ 115% (115w)
  • 2 min @ 40% (40w)
• 3 min @ 115% (115w)
• 9 min @ 40-30% (40-30w)