4 x (8 Z4 rec 4')

• Cycling
• 1h 4mTime
• 92Stress
• 0.93Intensity
• 55Popularity

About this workout

This workout features 4 x 8-minute intervals at 107.7% FTP, designed to push your VO2 max and enhance your aerobic ceiling for those moments when the road kicks up. Perfect for race preparation or sharpening your pace for group rides, this session delivers a solid mix of intensity and recovery to build your power sustainably.

Workout structure

• Warm-Up 10 min @ 56-70% (56-70w)
• 2X
  • Active 8 min @ 108% (108w) 60 rpm
  • Rest 4 min @ 62% (62w)
  • Active 8 min @ 108% (108w) 90 rpm
  • Rest 4 min @ 62% (62w)
• Active 6 min @ 62-51% (62-51w)