UNDER/OVER-2: 4 x 3/5(4) + ENDURANCE - 215 min (3.5h)

• Cycling
• 3h 30mTime
• 223Stress
• 0.80Intensity
• 135Popularity

About this workout

This workout features a gnarly main set of four intervals at 113.5% FTP, designed to push your VO2 max and develop your capacity for those steep climbs and race kicks. Perfect for building the endurance needed to sustain high power outputs during group rides and time trials, it’s a classic staple for serious cyclists looking to up their game.

Workout structure

• Warmup 30 min @ 48-74% (48-74w) 85-105 rpm
• 4X
  • Tempo 3 min @ 90% (90w) 80-90 rpm
  • Low VO2 5 min @ 114% (114w) 95-105 rpm
  • Rest 4 min @ 48% (48w)
• Endurance 127 min @ 74% (74w) 90-100 rpm
• Cool Down 5 min @ 48-32% (48-32w)