washington +4

• Cycling
• 1h 15mTime
• 99Stress
• 0.89Intensity
• 202Popularity

About this workout

Washington +4 features a solid main set of 4 intervals at 105% FTP, ideal for replicating the pace you'll sustain during weekly group rides or time trials. This workout is perfect for sharpening your threshold power while building the endurance needed to hold that effort when the race kicks up.

Workout structure

• 5 min @ 50% (50w)
• 5 min @ 76% (76w)
• 3 min @ 96% (96w)
• 4:50 min @ 50% (50w)
• 10 sec @ 50-105% (50-105w)
• 4X
  • 7 min @ 105% (105w)
  • 2:50 min @ 40% (40w)
  • 10 sec @ 40-105% (40-105w)
• 7 min @ 105% (105w)
• 10 min @ 50-30% (50-30w)