9min @ 90rpm, from 50 to 80% FTP2min @ 90rpm, 55% FTP3min @ 95rpm, 80% FTP2min @ 90rpm, 55% FTP2min @ 95rpm, from 90 to 110% FTP6min @ 90rpm, 55% FTP4min free ride30sec @ 30% FTP1min @ 45% FTP8min @ 90rpm, 55% FTP1min 30sec @ 90rpm, 45% FTP4x 2min @ 115% FTP,
2min @ 55% FTP
5min @ 90rpm, from 60 to 40% FTP
Workout overview

Duration: 1h

Stress points: 61

Zone distribution

Z1: 37m

Z2: 5m

Z3: 8m

Z4: 2m

Z5: 9m

Z6: -

62%
8%
14%
3%
14%
0%

If you want to push the limits of your aerobic ability and see how strong your system is, this workout is for you. Discover your 4min max power, a time scale widely seen as a benchmark of effort.

We all know the feeling when we tackle the Volcano KOM at a FULL GAS or follow an attack on Box Hill– our heart rate surges with breathing rate close to maximum. Today's workout tests how deep you can go for 4min, followed by how well you can recover from such efforts.

This workout gives you a look at two key performance metrics. First, your 4min maximal power. We want you to go ALL OUT during this effort and hold nothing back. Avoid going too far into the red zone at the start of this interval by controlling your pacing.

Second, we stress your ability to clear the high lactate concentrations generated during the 4min all-out effort. You have 11min to recover before producing 4x 2min efforts at 115%, which is near the limit of your VO2 power.

No longer available in Zwift* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

  • 1. Aerobic Power

    1h | 68 SP

  • 2. Sprint Profile

    54m | 40 SP

  • 3. VO2 Capacity

    1h | 61 SP

  • 4. Anaerobic Resilience

    1h 4m | 56 SP

  • 5. Primed FTP

    56m | 65 SP

  • 6. Alternative Sprints

    59m | 43 SP

  • 7. VO2 Development

    1h 9m | 82 SP

  • 8. Anaerobic Depletion

    59m | 53 SP

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