4x8 minute w/2min recovery

• Cycling
• 1h 25mTime
• 93Stress
• 0.81Intensity
• 35Popularity

About this workout

This classic Seiler 4x8 workout challenges your threshold, pushing you to maintain 100% FTP for eight minutes at a time, perfect for simulating the sustained efforts needed during weekly group rides and time trials. A staple for enhancing your sustainable power, it builds the resilience required to hold your pace when the race kicks into high gear.

Workout structure

• Warm-Up 10 min @ 35-55% (35-55w)
• Active 10 min @ 60% (60w)
• Active 4 min @ 65% (65w)
• Active 3 min @ 70% (70w)
• Active 2 min @ 75% (75w)
• Active 1 min @ 50% (50w)
• 4X
  • Active 8 min @ 100% (100w)
  • Active 2 min @ 40% (40w)
• Active 10 min @ 60% (60w)
• Cooldown 5 min @ 50-30% (50-30w)