Are you doing your zone 4, 5, and 6 intervals as hard as you can? Try CoachCat free: https://fascatcoaching.com/app

In this video, Coach Frank shows you how to go full gas and get more out of your intervals — more watts, more physiological benefits, and more race craft. Plus the 3 best zone 4, 5, and 6 interval workouts we prescribe to our 1:1 coaching athletes and in the CoachCat app. 🚴

THE 3 WORKOUTS

Zone 4 Threshold: 3 x 8 minutes @ 103-110% FTP

Zone 5 VO2 Max: 2 sets of 2 x 3 minutes @ 106-120% FTP

Zone 6 Anaerobic: 2 sets of 3 x 1 minute @ 120%+ FTP

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🏆 WORK WITH A FASCAT COACH 1:1

Ready for personalized coaching? Our coaches work with athletes from World Tour pros to weekend warriors.

👉 https://fascatcoaching.com/coaching

00:00 Introduction

00:50 SmartTrainers = DumbTrainers

01:17 What "Full Gas" Means

01:56 The Art of Pacing

03:07 Turn ERG Mode Off

03:25 Imperfect is better than "Perfect"

03:44 Outside is Better ‼️

04:33 Coach Frank's 3 Favorite Zone 4 Interval Workout

06:16 Favorite VO2 Max workout

06:51 Zone 6