4x8 min @ 88–92% FTP @ 60 rpm

• Cycling
• 1h 9mTime
• 68Stress
• 0.77Intensity
• 15Popularity

About this workout

This workout features a classic tempo main set of 4x8 minutes at 90% FTP, perfect for building aerobic durability while keeping fatigue in check. Ideal for fine-tuning your performance during weekly group rides or preparing for a 20-minute FTP test like the one used by mvdp, it strikes a solid balance between effort and recovery.

Workout structure

• 4 min @ 50% (50w)
• 5X
  • 30 sec @ 70% (70w)
  • 30 sec @ 86% (86w)
• 3 min @ 50% (50w)
• 4X
  • 8 min @ 90% (90w) 60 rpm
  • 5 min @ 50% (50w) 95 rpm
• 5 min @ 45% (45w)