Z4 up&down

• Cycling
• 1h 5mTime
• 76Stress
• 0.84Intensity
• 85Popularity

About this workout

This Z4 up&down workout features sustained efforts at 95% FTP, perfect for honing the pace you need on weekly group rides and time trials. It’s an essential threshold session that builds your endurance and power for those critical race moments when you need to dig deep.

Workout structure

• Warm-Up 5 min @ 60% (60w)
• 3 min @ 90% (90w)
• Cooldown 3 min @ 70% (70w)
• 3 min @ 85% (85w)
• 3 min @ 70% (70w)
• 3 min @ 105% (105w)
• 3X
  • 3 min @ 70% (70w)
  • 3 min @ 95% (95w)
• 3 min @ 70% (70w)
• 3 min @ 85% (85w)
• 3 min @ 70% (70w)
• 3 min @ 105% (105w)
• 2X
  • 3 min @ 70% (70w)
  • 3 min @ 95% (95w)
• 3 min @ 70% (70w)