4x8 SS w Burst

• Cycling
• 1h 5mTime
• 80Stress
• 0.86Intensity
• 30Popularity

About this workout

This Seiler-inspired 4x8 workout hones your raw sprinting power and lactate tolerance with intense bursts, pushing you to close gaps during critical race moments. Perfect for developing the top-end punch needed for breakaways and finishing kicks, this session will elevate your anaerobic capacity while packing a punch in your training routine.

Workout structure

• 5 min @ 30-50% (30-50w)
• Warmup 5 min @ 50% (50w)
• 4X
  • 2 min @ 95% (95w)
  • 5 sec @ 200% (200w)
• Rest 4 min @ 50% (50w)
• 4X
  • 2 min @ 95% (95w)
  • 5 sec @ 200% (200w)
• Rest 4 min @ 50% (50w)
• 4X
  • 2 min @ 95% (95w)
  • 5 sec @ 200% (200w)
• Rest 4 min @ 50% (50w)
• 4X
  • 2 min @ 95% (95w)
  • Rest 5 sec @ 200% (200w)
• Rest 4 min @ 80-60% (80-60w)
• Cool Down 6 min @ 60-50% (60-50w)