4 x 8 min lactate with bursts

• Cycling
• 1h 30mTime
• 109Stress
• 0.85Intensity
• 35Popularity

About this workout

This workout features a classic 4 x 8 min threshold set with punchy 2-minute bursts at 105% FTP, ideal for pushing your limits during time trials or sharpening your race pace. It's a solid choice for building sustainable power and lactate tolerance, ensuring you're ready for those critical moments when the effort ramps up.

Workout structure

• 20 min @ 65% (65w)
• 4X
  • 2 min @ 98% (98w)
  • 10 sec @ 120% (120w)
• 8 min @ 65% (65w)
• 4X
  • 2 min @ 105% (105w)
  • 10 sec @ 120% (120w)
• 8 min @ 65% (65w)
• 4X
  • 2 min @ 100% (100w)
  • 10 sec @ 120% (120w)
• 8 min @ 65% (65w)
• 4X
  • 2 min @ 98% (98w)
  • 10 sec @ 120% (120w)
• 11:20 min @ 65% (65w)