Z4/Z5 4x5@110-90-110

• Cycling
• 45mTime
• 58Stress
• 0.88Intensity
• 45Popularity

About this workout

This VO2 max workout, featuring a hard-hitting main set of 3 × 2 min at 110% FTP, builds your aerobic ceiling and prepares you for when the road kicks up. Perfect for pushing the pace in group rides or sharpening your efforts for time trials, this 4x5 workout is a must for serious cyclists.

Workout structure

• 32 sec @ 25% (25w)
• 32 sec @ 29% (29w)
• 32 sec @ 31% (31w)
• 32 sec @ 33% (33w)
• 32 sec @ 36% (36w)
• 32 sec @ 38% (38w)
• 32 sec @ 40% (40w)
• 32 sec @ 43% (43w)
• 32 sec @ 45% (45w)
• 32 sec @ 48% (48w)
• 32 sec @ 50% (50w)
• 32 sec @ 52% (52w)
• 32 sec @ 55% (55w)
• 32 sec @ 57% (57w)
• 32 sec @ 59% (59w)
• 32 sec @ 62% (62w)
• 32 sec @ 64% (64w)
• 32 sec @ 66% (66w)
• 24 sec @ 70% (70w)
• 3X
  • 2 min @ 110% (110w)
  • 1 min @ 90% (90w)
  • 2 min @ 110% (110w)
  • 3 min @ 50% (50w)
• 2 min @ 110% (110w)
• 1 min @ 90% (90w)
• 2 min @ 110% (110w)
• 45 sec @ 55% (55w)
• 45 sec @ 49% (49w)
• 45 sec @ 46% (46w)
• 45 sec @ 42% (42w)
• 45 sec @ 38% (38w)
• 45 sec @ 34% (34w)
• 45 sec @ 31% (31w)
• 45 sec @ 25% (25w)