02: 8 Minute Adventure

• Cycling
• 1h 6mTime
• 76Stress
• 0.83Intensity
• 30Popularity

About this workout

This workout features a classic 8-minute FTP test with 4 × 4 minutes at 95% FTP, pushing your sustainable power while honing your race pace capability. It's perfect for building the threshold levels you need to dominate group rides and time trials.

Workout structure

• 1 min @ 45% (45w)
• 1:30 min @ 50% (50w)
• 1:30 min @ 56% (56w)
• 1:30 min @ 60% (60w)
• 1:30 min @ 65% (65w)
• 1:30 min @ 69% (69w)
• 1:30 min @ 75% (75w)
• 3X
  • 30 sec @ 110% (110w)
  • 30 sec @ 60% (60w)
• 2 min @ 50% (50w)
• 4X
  • 4 min @ 89% (89w)
  • 4 min @ 95% (95w)
  • 3 min @ 50% (50w)
• 2X
  • 1 min @ 124% (124w)
  • 1 min @ 50% (50w)
• 3 min @ 45% (45w)