SST/Z4 3*4x2@88%-30s@100%

• Cycling
• 1hTime
• 63Stress
• 0.79Intensity
• 90Popularity

About this workout

This session features 3 sets of 4 x 2 minutes at 88% FTP, providing a solid blend of sweet spot and tempo work that’s perfect for building your endurance and sustaining power during group rides or time trials. It's a time-efficient workout that maximizes your training return without pushing you to your limits, making it a great mid-week staple.

Workout structure

• 35 sec @ 25% (25w)
• 35 sec @ 29% (29w)
• 35 sec @ 31% (31w)
• 35 sec @ 33% (33w)
• 35 sec @ 36% (36w)
• 35 sec @ 38% (38w)
• 35 sec @ 40% (40w)
• 35 sec @ 43% (43w)
• 35 sec @ 45% (45w)
• 35 sec @ 47% (47w)
• 35 sec @ 50% (50w)
• 35 sec @ 52% (52w)
• 35 sec @ 54% (54w)
• 35 sec @ 57% (57w)
• 35 sec @ 59% (59w)
• 35 sec @ 61% (61w)
• 40 sec @ 65% (65w)
• 4X
  • 2 min @ 88% (88w)
  • 30 sec @ 100% (100w)
• 5 min @ 65% (65w)
• 4X
  • 2 min @ 88% (88w)
  • 30 sec @ 100% (100w)
• 5 min @ 65% (65w)
• 4X
  • 2 min @ 88% (88w)
  • 30 sec @ 100% (100w)
• 5 min @ 65% (65w)
• 33 sec @ 65% (65w)
• 33 sec @ 58% (58w)
• 33 sec @ 54% (54w)
• 33 sec @ 49% (49w)
• 33 sec @ 45% (45w)
• 33 sec @ 41% (41w)
• 33 sec @ 36% (36w)
• 33 sec @ 32% (32w)
• 36 sec @ 25% (25w)