Z4 3x12min 4*2@95-1@105
- Cycling
- 1h 30mTime
- 101Stress
- 0.82Intensity
- 30Popularity
About this workout
This threshold workout features three sets of 4x2 minutes at 95% FTP, pushing your sustainable power while simulating the intensity of group rides and time trials. It’s a great way to refine your FTP without overextending, making it a staple for mid-week training or prep for race day.
Workout structure
- 29 sec @ 25% (25w)
- 29 sec @ 29% (29w)
- 29 sec @ 31% (31w)
- 29 sec @ 33% (33w)
- 29 sec @ 36% (36w)
- 29 sec @ 38% (38w)
- 29 sec @ 40% (40w)
- 29 sec @ 43% (43w)
- 29 sec @ 45% (45w)
- 29 sec @ 48% (48w)
- 29 sec @ 50% (50w)
- 29 sec @ 52% (52w)
- 29 sec @ 55% (55w)
- 29 sec @ 57% (57w)
- 29 sec @ 60% (60w)
- 29 sec @ 62% (62w)
- 29 sec @ 64% (64w)
- 29 sec @ 67% (67w)
- 29 sec @ 69% (69w)
- 29 sec @ 71% (71w)
- 20 sec @ 75% (75w)
- 4X
- 2 min @ 95% (95w)
- 1 min @ 105% (105w)
- 6:30 min @ 55% (55w)
- 4X
- 2 min @ 95% (95w)
- 1 min @ 105% (105w)
- 6:30 min @ 55% (55w)
- 4X
- 2 min @ 95% (95w)
- 1 min @ 105% (105w)
- 6:30 min @ 55% (55w)
- 15 min @ 70% (70w)
- 32 sec @ 70% (70w)
- 32 sec @ 66% (66w)
- 32 sec @ 64% (64w)
- 32 sec @ 61% (61w)
- 32 sec @ 59% (59w)
- 32 sec @ 56% (56w)
- 32 sec @ 54% (54w)
- 32 sec @ 51% (51w)
- 32 sec @ 49% (49w)
- 32 sec @ 46% (46w)
- 32 sec @ 44% (44w)
- 32 sec @ 41% (41w)
- 32 sec @ 39% (39w)
- 32 sec @ 36% (36w)
- 32 sec @ 34% (34w)
- 32 sec @ 31% (31w)
- 32 sec @ 29% (29w)
- 26 sec @ 25% (25w)