4x8' 110%, 4' rest

• Cycling
• 51mTime
• 83Stress
• 0.99Intensity
• 35Popularity

About this workout

The Seiler 4x8 protocol is a brutal VO2 max workout that pushes your limits with 8-minute intervals at 110% FTP, perfect for building the aerobic ceiling needed for steep climbs and intense group rides. This session develops your capacity for those hard race kicks and maximizes your top-end punch without compromising recovery.

Workout structure

• 3 min @ 80% (80w)
• 4X
  • 8 min @ 110% (110w)
  • 4 min @ 50% (50w)