4 x 8/4/2 Sub - T - FTP

• Cycling
• 1h 16mTime
• 73Stress
• 0.76Intensity
• 25Popularity

About this workout

This workout features a steady main set of 2×4 minutes at 86% FTP, perfect for building your aerobic durability while maintaining a manageable effort. It's an ideal mid-week staple to boost your endurance and prepare for those longer rides where sustained power is key, like a 2 x 20 or a challenging group ride.

Workout structure

• 10 min @ 50% (50w)
• 8 min @ 72% (72w)
• 4 min @ 82% (82w)
• 2 min @ 96% (96w)
• 8 min @ 72% (72w)
• 4 min @ 84% (84w)
• 2 min @ 98% (98w)
• 2X
  • 8 min @ 72% (72w)
  • 4 min @ 86% (86w)
  • 2 min @ 100% (100w)
• 10 min @ 50% (50w)