Threshold

4x8 min ZONE III - extensive

  • Cycling
  • 3h 0mTime
  • 146Stress
  • 0.70Intensity
  • 20Popularity

About this workout

This extensive 4x8 minute set at 95% FTP is a classic for building your threshold power, perfect for sustaining the effort in weekly group rides and TTs. With solid recovery intervals, it balances intensity and endurance, making it an essential workout for developing your aerobic ceiling like the Seiler 4x8 protocol.

robinb

Workout structure

  • Warm-Up 10 min @ 35-80% (35-80w)
  • 1 min @ 55% (55w)
  • 3X
    • Cooldown 30 sec @ 130% (130w)
    • Rest 2:30 min @ 55% (55w)
  • 10 min @ 50% (50w)
  • 4X
    • 8 min @ 95% (95w)
    • Rest 15 min @ 50% (50w)
  • 58 min @ 60% (60w)