4x8 @110/100FTP

• Cycling
• 1h 5mTime
• 88Stress
• 0.90Intensity
• 260Popularity

About this workout

The Seiler 4x8 workout pushes your limits with four sets of 4 x 60-second efforts at 110% FTP, designed to expand your aerobic ceiling and boost your top-end power. Perfect for sharpening your pace in group rides or preparing for those tough climbs when the road kicks up.

Workout structure

• 8 min @ 40-55% (40-55w)
• 3X
  • 30 sec @ 110% (110w)
  • Rest 30 sec @ 45% (45w)
• 2 min @ 55% (55w)
• 4X
  • 1 min @ 110% (110w)
  • Rest 1 min @ 100% (100w)
• 4 min @ 55% (55w)
• 4X
  • 1 min @ 110% (110w)
  • Rest 1 min @ 100% (100w)
• 4 min @ 55% (55w)
• 4X
  • 1 min @ 110% (110w)
  • Rest 1 min @ 100% (100w)
• 4 min @ 55% (55w)
• 4X
  • 1 min @ 110% (110w)
  • Rest 1 min @ 100% (100w)
• 8 min @ 55% (55w)