Shortoff +4

• Cycling
• 1h 21mTime
• 113Stress
• 0.91Intensity
• 60Popularity

About this workout

Shortoff +4 is a demanding VO2 max workout featuring three sets of 2x3 minute efforts at 120% FTP, perfect for building your aerobic ceiling and handling those steep climbs or aggressive race kicks. This session is ideal for cyclists targeting peak performance in time trials or intense group rides.

Workout structure

• Warm-Up 3 min @ 50% (50w)
• 2 min @ 70% (70w)
• Cooldown 30 sec @ 110% (110w)
• 1 min @ 40% (40w)
• 30 sec @ 120% (120w)
• 1 min @ 40% (40w)
• 30 sec @ 125% (125w)
• 3 min @ 40% (40w)
• 2X
  • 3 min @ 120% (120w)
  • 4 min @ 40% (40w)
• 3 min @ 120% (120w)
• 8 min @ 40% (40w)
• 2X
  • 3 min @ 120% (120w)
  • 4 min @ 40% (40w)
• 3 min @ 120% (120w)
• 8 min @ 40% (40w)
• 2X
  • 3 min @ 120% (120w)
  • 4 min @ 40% (40w)
• 3 min @ 120% (120w)
• 3 min @ 60-40% (60-40w)