4 x 8 Threshold @ 94% intervals / 30 min Z2 finish

• Cycling
• 1h 32mTime
• 96Stress
• 0.79Intensity
• 90Popularity

About this workout

This classic threshold workout of 4 x 8 minutes at 94% FTP will help you sustain the pace needed for weekly group rides and time trials, building that critical FTP-defining power. The 30-minute Z2 finish makes it a solid choice for mid-week endurance while keeping fatigue manageable.

Workout structure

• 5 min @ 38-55% (38-55w)
• 30 sec @ 85% (85w)
• 30 sec @ 49% (49w)
• 30 sec @ 94% (94w)
• 30 sec @ 49% (49w)
• 30 sec @ 108% (108w)
• 2:30 min @ 57% (57w)
• 4X
  • 8 min @ 94% (94w)
  • 4 min @ 49% (49w)
• 30 min @ 70-77% (70-77w)
• 4 min @ 49-38% (49-38w)