Anaerobic

2019-11-11_4x8HighInt

  • Cycling
  • 57mTime
  • 86Stress
  • 0.95Intensity
  • 20Popularity

About this workout

This workout features a punishing main set of 4×8 minutes at 105% FTP, designed to build your kick for closing gaps and improve your raw sprinting power. Ideal for sharpening your top-end punch in preparation for race kicks or aggressive group ride efforts, it’s a classic way to boost lactate tolerance and push your limits.

Brianwr

Workout structure

  • 2 min @ 60% (60w)
  • 3X
    • 1 min @ 70% (70w)
  • 1:30 min @ 70% (70w)
  • 30 sec @ 77% (77w)
  • 2 min @ 75% (75w)
  • 6 sec @ 350% (350w)
  • 1 min @ 75% (75w)
  • 6 sec @ 350% (350w)
  • 1 min @ 80% (80w)
  • 6 sec @ 350% (350w)
  • 2 min @ 68% (68w)
  • 2 min @ 55% (55w)
  • 4X
    • 8 min @ 105% (105w)
    • 2 min @ 50% (50w)
  • 2 min @ 45% (45w)