Z4

• Cycling
• 1h 28mTime
• 96Stress
• 0.81Intensity
• 15Popularity

About this workout

This Z4 workout features four sets of 2×3 minutes at 95% FTP, pushing your limits to enhance your threshold power—the pace you can sustain during weekly group rides and time trials. It’s a critical session for building the endurance and strength needed for those tough race kicks and solo efforts.

Workout structure

• 10 min @ 50% (50w)
• 2X
  • 3 min @ 95% (95w)
  • Rest 2 min @ 100% (100w)
• 2X
  • 1:30 min @ 45% (45w)
  • Rest 2 min @ 50% (50w)
• 2X
  • 3 min @ 95% (95w)
  • Rest 2 min @ 100% (100w)
• 2X
  • 1:30 min @ 45% (45w)
  • Rest 2 min @ 50% (50w)
• 2X
  • 3 min @ 95% (95w)
  • Rest 2 min @ 100% (100w)
• 2X
  • 1:30 min @ 45% (45w)
  • Rest 2 min @ 50% (50w)
• 2X
  • 3 min @ 95% (95w)
  • Rest 2 min @ 100% (100w)
• 2X
  • 1:30 min @ 45% (45w)
  • Rest 2 min @ 50% (50w)
• 10 min @ 50% (50w)