Threshold

TT - 4x4 Mix

  • Cycling
  • 41mTime
  • 45Stress
  • 0.81Intensity
  • 45Popularity

About this workout

This workout features a classic 4x4 mix with 2-minute efforts at 98% FTP, perfect for building the sustainable power needed for time trials and group rides. It's a solid way to boost your threshold stamina while pushing the limits of your aerobic capacity, making it a staple for those looking to improve race performance.

ScottF

Workout structure

  • Active 2 min @ 35% (35w)
  • Active 5:5 min @ 36-81% (36-81w)
  • Active 30 sec @ 50% (50w)
  • Active 3 min @ 65-110% (65-110w)
  • Active 3 min @ 50% (50w)
  • Active 4 min @ 95% (95w)
  • Active 2 min @ 50% (50w)
  • 2X
    • Active 2 min @ 98% (98w)
    • Rest 1 min @ 50% (50w)
  • Active 1 min @ 50% (50w)
  • 2X
    • Active 1 min @ 105% (105w)
    • Rest 1 min @ 90% (90w)
  • Active 2 min @ 50% (50w)
  • Active 4 min @ 95-105% (95-105w)
  • Cooldown 5 min @ 60-35% (60-35w)