PMA 4020 X 5 R4

• Cycling
• 1hTime
• 66Stress
• 0.81Intensity
• 15Popularity

About this workout

This workout features 5 sets of 4 x 40 seconds at 119% FTP, pushing your limits to build a powerful aerobic ceiling for those tough climbs and sprint finishes. Perfect for cyclists looking to improve their performance in group rides and time trials, this VO2 max effort will leave you gasping for air but ready to tackle any challenge.

Workout structure

• Active 12 min @ 37-78% (37-78w)
• Active 1 min @ 48% (48w)
• Active 10 sec @ 119% (119w)
• Active 1:50 min @ 59% (59w)
• 2X
  • Active 20 sec @ 119% (119w)
  • Rest 1:40 min @ 59% (59w)
• Active 1 min @ 48% (48w)
• 4X
  • Active 40 sec @ 119% (119w)
  • Rest 20 sec @ 48% (48w)
• Active 4 min @ 59% (59w)
• 4X
  • Active 40 sec @ 119% (119w)
  • Rest 20 sec @ 48% (48w)
• Active 4 min @ 59% (59w)
• 4X
  • Active 40 sec @ 119% (119w)
  • Rest 20 sec @ 48% (48w)
• Active 4 min @ 59% (59w)
• 4X
  • Active 40 sec @ 119% (119w)
  • Rest 20 sec @ 48% (48w)
• Active 4 min @ 59% (59w)
• 4X
  • Active 40 sec @ 119% (119w)
  • Rest 20 sec @ 48% (48w)
• Active 4 min @ 59% (59w)