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Progressive 4x4's

4min from 45 to 75% FTP
4x 15sec @ 115% FTP,
30sec @ 50% FTP
30sec @ 60% FTP
4x 15sec @ 120% FTP,
30sec @ 50% FTP
30sec @ 60% FTP
4x 15sec @ 125% FTP,
30sec @ 50% FTP
30sec @ 60% FTP
4x 15sec @ 130% FTP,
30sec @ 50% FTP
30sec @ 60% FTP
4min @ 85% FTP
2min 30sec @ 100% FTP
1min @ 115% FTP
30sec @ 125% FTP
3min @ 50% FTP
4min @ 85% FTP
2min 30sec @ 100% FTP
1min @ 115% FTP
30sec @ 125% FTP
3min @ 50% FTP
4min @ 85% FTP
2min 30sec @ 100% FTP
1min @ 115% FTP
30sec @ 125% FTP
3min @ 50% FTP
4min @ 85% FTP
2min 30sec @ 100% FTP
1min @ 115% FTP
30sec @ 125% FTP
4min from 75 to 45% FTP
4min from 45 to 75% FTP4x 15sec @ 115% FTP,
30sec @ 50% FTP30sec @ 60% FTP4x 15sec @ 120% FTP,
30sec @ 50% FTP30sec @ 60% FTP4x 15sec @ 125% FTP,
30sec @ 50% FTP30sec @ 60% FTP4x 15sec @ 130% FTP,
30sec @ 50% FTP30sec @ 60% FTP4min @ 85% FTP2min 30sec @ 100% FTP1min @ 115% FTP30sec @ 125% FTP3min @ 50% FTP4min @ 85% FTP2min 30sec @ 100% FTP1min @ 115% FTP30sec @ 125% FTP3min @ 50% FTP4min @ 85% FTP2min 30sec @ 100% FTP1min @ 115% FTP30sec @ 125% FTP3min @ 50% FTP4min @ 85% FTP2min 30sec @ 100% FTP1min @ 115% FTP30sec @ 125% FTP4min from 75 to 45% FTP
Workout overview

Duration: 1h 3m

Stress points: 80

Zone distribution

Z1: 21m

Z2: 6m

Z3: 16m

Z4: 10m

Z5: 5m

Z6: 5m

33%
10%
25%
16%
8%
8%

Author: J.Levison

The session starts with a progressive warm up and sub-set, which includes 4 sets of 4 short (15 second) efforts - gradually increasing in target power each set.

The main set is then four sets (a total 8 minutes each), which comprise of 4 steps. We start at a moderate sub-threshold effort and work through to above threshold effort, before recovery and repeat.

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