Threshold

4 x 4

  • Cycling
  • 44mTime
  • 50Stress
  • 0.83Intensity
  • 210Popularity

About this workout

The 4 x 4 workout delivers a solid threshold challenge, pushing you to sustain 98% FTP for those grueling four-minute intervals—perfect for nailing your group ride pace or time trial performance. This session builds the endurance and power you need for those decisive race kicks or sustained efforts up challenging climbs.

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Workout structure

  • Rest 10 min @ 65% (65w) 90 rpm
  • 2X
    • Active 1 min @ 98% (98w) 90 rpm
    • Rest 2 min @ 65% (65w) 90 rpm
  • 2X
    • Active 4 min @ 98% (98w) 90 rpm
    • Rest 4 min @ 65% (65w) 90 rpm
  • Active 4 min @ 98% (98w) 90 rpm
  • 4 min @ 65% (65w)
  • 4 min @ 98% (98w)