SFR W4

• Cycling
• 1h 18mTime
• 113Stress
• 0.93Intensity
• 115Popularity

About this workout

This SFR workout delivers a punishing main set of 3 sets of 4 × 3 minutes at 121% FTP, designed to build the kick needed to close gaps and develop raw sprinting power. Perfect for sharpening your anaerobic capacity ahead of race day or when you need to elevate your game on group rides.

Workout structure

• 4X
  • 2:30 min @ 121% (121w) 45 rpm
  • Rest 2 min @ 33% (33w)
• 8 min @ 33% (33w) 90 rpm
• 4X
  • 2:30 min @ 121% (121w) 45 rpm
  • Rest 2 min @ 33% (33w)
• 8 min @ 33% (33w) 90 rpm
• 4X
  • 2:30 min @ 121% (121w) 45 rpm
  • Rest 2 min @ 33% (33w)
• 8 min @ 33% (33w) 90 rpm