Ritter -4

• Cycling
• 45mTime
• 65Stress
• 0.93Intensity
• 856Popularity

About this workout

Ritter -4 is a punishing VO2 max workout featuring 11 intervals of 45 seconds at 95% FTP, designed to push your aerobic ceiling and prepare you for when the road kicks up. Ideal for building the explosive fitness needed to stay sharp in races or crush group ride sprints, this session will elevate your performance on demand.

Workout structure

• 1:30 min @ 50% (50w)
• 1 min @ 70% (70w)
• 2X
  • 30 sec @ 90% (90w)
  • 15 sec @ 110% (110w)
• 3 min @ 40% (40w)
• 2X
  • 45 sec @ 95% (95w)
  • 15 sec @ 110% (110w)
• 2X
  • 45 sec @ 97% (97w)
  • 15 sec @ 115% (115w)
• 45 sec @ 95% (95w)
• 15 sec @ 110% (110w)
• 2X
  • 45 sec @ 95% (95w)
  • 15 sec @ 120% (120w)
• 45 sec @ 97% (97w)
• 15 sec @ 120% (120w)
• 45 sec @ 95% (95w)
• 15 sec @ 110% (110w)
• 45 sec @ 95% (95w)
• 15 sec @ 115% (115w)
• 45 sec @ 95% (95w)
• 15 sec @ 110% (110w)
• 3X
  • 45 sec @ 95% (95w)
  • 15 sec @ 120% (120w)
• 45 sec @ 97% (97w)
• 15 sec @ 115% (115w)
• 3 min @ 40% (40w)
• 45 sec @ 95% (95w)
• 15 sec @ 110% (110w)
• 45 sec @ 95% (95w)
• 15 sec @ 115% (115w)
• 45 sec @ 95% (95w)
• 15 sec @ 110% (110w)
• 45 sec @ 95% (95w)
• 15 sec @ 120% (120w)
• 45 sec @ 95% (95w)
• 15 sec @ 110% (110w)
• 45 sec @ 95% (95w)
• 15 sec @ 115% (115w)
• 45 sec @ 95% (95w)
• 15 sec @ 120% (120w)
• 45 sec @ 95% (95w)
• 15 sec @ 110% (110w)
• 45 sec @ 95% (95w)
• 15 sec @ 115% (115w)
• 3 min @ 40% (40w)
• 45 sec @ 95% (95w)
• 15 sec @ 115% (115w)
• 45 sec @ 95% (95w)
• 15 sec @ 120% (120w)
• 2X
  • 45 sec @ 95% (95w)
  • 15 sec @ 110% (110w)
  • 45 sec @ 95% (95w)
  • 15 sec @ 115% (115w)
• 45 sec @ 95% (95w)
• 15 sec @ 120% (120w)
• 1 min @ 40-30% (40-30w)