Shortoff +4

• Cycling
• 1h 30mTime
• 121Stress
• 0.90Intensity
• 76Popularity

About this workout

Shortoff +4 is a demanding VO2 max workout that pushes your limits with 3 sets of 2 × 3 minutes at 120% FTP, ideal for building the aerobic ceiling needed for tough climbs or intense race efforts. Perfect for those looking to sharpen their top-end power in preparation for group rides or time trials, this session packs a punch without overcooking your legs.

Workout structure

• Warm-Up 6 min @ 50% (50w)
• 5 min @ 70% (70w)
• Cooldown 20 sec @ 120% (120w)
• 20 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 30 sec @ 40% (40w)
• 40 sec @ 120% (120w)
• 40 sec @ 40% (40w)
• 50 sec @ 120% (120w)
• 2:10 min @ 45% (45w)
• 2X
  • 3 min @ 120% (120w)
  • 4 min @ 40% (40w)
• 3 min @ 120% (120w)
• 8 min @ 45% (45w)
• 2X
  • 3 min @ 120% (120w)
  • 4 min @ 40% (40w)
• 3 min @ 120% (120w)
• 8 min @ 45% (45w)
• 2X
  • 3 min @ 120% (120w)
  • 4 min @ 40% (40w)
• 3 min @ 120% (120w)
• 6 min @ 40-30% (40-30w)