4x8' OU

• Cycling
• 1h 7mTime
• 78Stress
• 0.84Intensity
• 30Popularity

About this workout

The 4x8' Over-Under set is a savage VO2 max workout that pushes your limits with alternating efforts at 90% FTP, making it ideal for building your capacity for those fierce climbs or race kicks. This classic Seiler protocol delivers significant benefits in a time-efficient manner, preparing you for sustained efforts in group rides and time trials.

Workout structure

• 10 min @ 50-65% (50-65w)
• 2X
  • 3 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 5 min @ 65% (65w)
• 2X
  • 3 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 5 min @ 65% (65w)
• 2X
  • 3 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 5 min @ 65% (65w)
• 2X
  • 3 min @ 90% (90w)
  • 1 min @ 110% (110w)
• 10 min @ 65% (65w)