4x8 sub threshold with surges sf

• Cycling
• 1h 50mTime
• 115Stress
• 0.79Intensity
• 30Popularity

About this workout

This workout features a challenging main set of 4x8 intervals with surges, designed to boost your anaerobic capacity and lactate tolerance, perfect for closing gaps during group rides or powering through race kicks. Incorporate this Seiler-inspired protocol to build that top-end punch while maintaining a solid aerobic threshold.

Workout structure

• Warm-Up 10 min @ 45% (45w)
• 1 min @ 55% (55w)
• Cooldown 1 min @ 65% (65w)
• 1 min @ 75% (75w)
• 1 min @ 85% (85w)
• 30 sec @ 95% (95w)
• 30 sec @ 180% (180w)
• 5 min @ 45% (45w)
• 4X
  • 30 sec @ 130% (130w)
  • 1:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 4X
  • 30 sec @ 130% (130w)
  • 1:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 4X
  • 30 sec @ 130% (130w)
  • 1:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 4X
  • 30 sec @ 130% (130w)
  • 1:30 min @ 90% (90w)
• 10 min @ 45% (45w)
• 13 min @ 60% (60w)
• 5 min @ 45% (45w)