Endurance

Seance 4 4-3-2-1 1 version longue 8SUR10

  • Cycling
  • 1h 16mTime
  • 46Stress
  • 0.60Intensity
  • 31Popularity

About this workout

This Seance 4 4-3-2-1 workout features steady efforts with 2-minute intervals at 80% FTP, perfect for building your aerobic engine while keeping the intensity manageable. It's an ideal mid-week staple for those looking to stretch their endurance without feeling wiped out for upcoming rides or races.

luco1111

Workout structure

  • 1 min @ 30% (30w)
  • 2 min @ 35% (35w)
  • 2 min @ 40% (40w)
  • 2 min @ 45% (45w)
  • 2 min @ 50% (50w)
  • 1 min @ 55% (55w)
  • 1 min @ 60% (60w)
  • 1 min @ 65% (65w)
  • 2 min @ 30% (30w)
  • 4X
    • 30 sec @ 85% (85w)
    • 1 min @ 30% (30w)
  • 4X
    • 15 sec @ 95% (95w)
    • 30 sec @ 30% (30w)
  • 2X
    • 1 min @ 30% (30w)
  • 4X
    • 4 min @ 69% (69w)
    • 2 min @ 30% (30w)
  • 3X
    • 3 min @ 73% (73w)
    • 2 min @ 30% (30w)
  • 2X
    • 2 min @ 80% (80w)
    • 2 min @ 30% (30w)
  • 1 min @ 95% (95w)
  • 1 min @ 30% (30w)
  • 2 min @ 30% (30w)