Tempo

W3 Strength Endurance 15x4min

  • Cycling
  • 1h 47mTime
  • 103Stress
  • 0.76Intensity
  • 20Popularity

About this workout

This W3 Strength Endurance workout features 15 intervals of 4 minutes at 80% FTP, pushing your aerobic durability while keeping things manageable with 2-minute recoveries. Perfect for mid-week training, it builds a solid foundation for sustained efforts during longer climbs or group rides.

DJByrne

Workout structure

  • Warm-Up 10 min @ 30-85% (30-85w)
  • 2X
    • Active 1 min @ 65% (65w)
    • Active 1 min @ 65-150% (65-150w)
  • 2X
    • Active 1 min @ 65% (65w)
    • Free-ride 10 sec @ 60% (60w)
  • Active 1 min @ 65% (65w)
  • Active 4 min @ 80% (80w) 75 rpm
  • Active 2 min @ 65% (65w)
  • Active 4 min @ 80% (80w) 65 rpm
  • Active 2 min @ 65% (65w)
  • Active 4 min @ 80% (80w) 55 rpm
  • Active 2 min @ 65% (65w)
  • Active 4 min @ 80% (80w) 75 rpm
  • Active 2 min @ 65% (65w)
  • Active 4 min @ 80% (80w) 65 rpm
  • Active 2 min @ 65% (65w)
  • Active 4 min @ 80% (80w) 55 rpm
  • Active 2 min @ 65% (65w)
  • Active 4 min @ 80% (80w) 75 rpm
  • Active 2 min @ 65% (65w)
  • Active 4 min @ 80% (80w) 65 rpm
  • Active 2 min @ 65% (65w)
  • Active 4 min @ 80% (80w) 55 rpm
  • Active 2 min @ 65% (65w)
  • Active 4 min @ 80% (80w) 75 rpm
  • Active 2 min @ 65% (65w)
  • Active 4 min @ 80% (80w) 65 rpm
  • Active 2 min @ 65% (65w)
  • Active 4 min @ 80% (80w) 55 rpm
  • Active 2 min @ 65% (65w)
  • Active 4 min @ 80% (80w) 75 rpm
  • Active 2 min @ 65% (65w)
  • Active 4 min @ 80% (80w) 65 rpm
  • Active 2 min @ 65% (65w)
  • Active 4 min @ 80% (80w) 55 rpm
  • Active 2 min @ 65% (65w)