4x8' intensive + 4x3' tempo

• Cycling
• 1h 17mTime
• 63Stress
• 0.70Intensity
• 35Popularity

About this workout

This workout combines the Seiler 4x8 protocol with a solid tempo set, featuring 4 x 3 minutes at 85% FTP to boost your aerobic capacity and endurance. Perfect for adding punch to your group ride performance without overcooking, it’s a reliable staple for any cyclist looking to sustain effort over time.

Workout structure

• 15 min @ 55% (55w)
• 3X
  • 8 min @ 75% (75w)
  • 4 min @ 65% (65w)
• 4X
  • 3 min @ 85% (85w)
  • 1 min @ 55% (55w)
• 10 min @ 55% (55w)