Anaerobic

Williamson +4

  • Cycling
  • 1h 30mTime
  • 114Stress
  • 0.87Intensity
  • 190Popularity

About this workout

Williamson +4 features high-intensity efforts with 3x2-minute intervals at 115% FTP, designed to build explosive power and lactate tolerance for those crucial moments in a race or a spirited group ride. This workout is perfect for developing the kick you need to close gaps and launch breakaways.

shelkov

Workout structure

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