w6 4x15 z4

• Cycling
• 1h 35mTime
• 124Stress
• 0.88Intensity
• 241Popularity

About this workout

This threshold workout features a classic main set of 3×15 minutes at 97% FTP, designed to push your sustainable power for those weekly group rides and time trials. A solid choice for building the pace you can hold when the effort ramps up, it's an essential part of your z4 training arsenal.

Workout structure

• 5 min @ 50-70% (50-70w)
• 3X
  • 1 min @ 80% (80w)
  • 1 min @ 50% (50w)
• 10 min @ 70% (70w)
• 3X
  • 15 min @ 97% (97w)
  • 3 min @ 50% (50w)
• 15 min @ 97% (97w)
• 5 min @ 70-50% (70-50w)