Tempo

4x8min Z3

  • Cycling
  • 2h 13mTime
  • 135Stress
  • 0.78Intensity
  • 41Popularity

About this workout

This tempo workout features a classic 4x8min set at 90% FTP, perfect for building aerobic durability while keeping the effort manageable. It's an essential mid-week staple that prepares you for stretching out climbs and sustaining pace on longer rides.

Adam Chmielowski

Workout structure

  • Open-ended 25 min @ 75% (75w) 85-90 rpm
  • 4X
    • 8 min @ 90% (90w) 85-95 rpm
    • Rest 4 min @ 55% (55w)
  • 60 min @ 75% (75w) 85-95 rpm