z4 intervals

• Cycling
• 1h 3mTime
• 71Stress
• 0.82Intensity
• 275Popularity

About this workout

With classic z4 intervals featuring 2 × 4 min at 100% FTP, this workout sharpens your threshold power, making it ideal for sustaining pace during TTs and group rides. It's a solid choice for building your sustainable effort and pushing through those mid-week training sessions or during race simulations like pyramid intervals.

Workout structure

• 5 min @ 56% (56w)
• 5 min @ 65% (65w)
• 2X
  • 4 min @ 95% (95w)
  • 4 min @ 65% (65w)
• 2X
  • 4 min @ 65% (65w)
  • 4 min @ 100% (100w)
• 2X
  • 5 min @ 65% (65w)
• 3X
  • 1 min @ 120% (120w)
  • 1 min @ 55% (55w)
• 5 min @ 65% (65w)