Anaerobic

Willi +4

  • Cycling
  • 1h 30mTime
  • 114Stress
  • 0.87Intensity
  • 285Popularity

About this workout

Willi +4 is a brutal anaerobic workout designed to boost your kick for closing gaps and developing raw sprinting power through 3 sets of 2-minute efforts at 115% FTP. Perfect for race day when you need that top-end punch to stay competitive in breakaways or fend off attacks.

JJMarti

Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 70% (70w)
  • 2 min @ 95% (95w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 120% (120w)
  • 30 sec @ 40% (40w)
  • 30 sec @ 130% (130w)
  • 4 min @ 40% (40w)
  • 2 min @ 115% (115w)
  • 2 min @ 40% (40w)
  • 1:30 min @ 120% (120w)
  • 1:30 min @ 40% (40w)
  • 1:15 min @ 125% (125w)
  • 1:15 min @ 40% (40w)
  • 1 min @ 130% (130w)
  • 1 min @ 40% (40w)
  • 45 sec @ 140% (140w)
  • 45 sec @ 40% (40w)
  • 30 sec @ 150% (150w)
  • 3 min @ 40% (40w)
  • 2 min @ 115% (115w)
  • 2 min @ 40% (40w)
  • 1:30 min @ 120% (120w)
  • 1:30 min @ 40% (40w)
  • 1:15 min @ 125% (125w)
  • 1:15 min @ 40% (40w)
  • 1 min @ 130% (130w)
  • 1 min @ 40% (40w)
  • 45 sec @ 140% (140w)
  • 45 sec @ 40% (40w)
  • 30 sec @ 150% (150w)
  • 3 min @ 40% (40w)
  • 2 min @ 115% (115w)
  • 2 min @ 40% (40w)
  • 1:30 min @ 120% (120w)
  • 1:30 min @ 40% (40w)
  • 1:15 min @ 125% (125w)
  • 1:15 min @ 40% (40w)
  • 1 min @ 130% (130w)
  • 1 min @ 40% (40w)
  • 45 sec @ 140% (140w)
  • 45 sec @ 40% (40w)
  • 30 sec @ 150% (150w)
  • 30 min @ 65% (65w)
  • 1:30 min @ 65-50% (65-50w)