4 x 8(60/30) at 110%

• Cycling
• 1h 14mTime
• 102Stress
• 0.91Intensity
• 41Popularity

About this workout

This workout features a punishing main set of 4 sets of 7 intervals at 110% FTP, designed to raise your aerobic ceiling and boost your capacity for when the road kicks up. Perfect for pushing your limits in a group ride or setting the pace in a time trial, it’s an essential session for building serious VO2 max strength.

Workout structure

• 1 min @ 50% (50w)
• 1 min @ 40% (40w)
• 1 min @ 70% (70w)
• 1 min @ 40% (40w)
• 1 min @ 60% (60w)
• 1 min @ 40% (40w)
• 1 min @ 90% (90w)
• 1 min @ 40% (40w)
• 1 min @ 80% (80w)
• 1 min @ 40% (40w)
• 1 min @ 110% (110w)
• 1 min @ 40% (40w)
• 1 min @ 100% (100w)
• 3 min @ 30% (30w)
• 7X
  • 1 min @ 110% (110w)
  • 30 sec @ 30% (30w)
• 1 min @ 110% (110w)
• 3 min @ 30% (30w)
• 7X
  • 1 min @ 110% (110w)
  • 30 sec @ 30% (30w)
• 1 min @ 110% (110w)
• 3 min @ 30% (30w)
• 7X
  • 1 min @ 110% (110w)
  • 30 sec @ 30% (30w)
• 1 min @ 110% (110w)
• 3 min @ 30% (30w)
• 7X
  • 1 min @ 110% (110w)
  • 30 sec @ 30% (30w)
• 1 min @ 110% (110w)
• 3 min @ 40% (40w)