8 min on - 2 min off (repeatability)

• Cycling
• 1h 10mTime
• 105Stress
• 0.95Intensity
• 60Popularity

About this workout

This workout features 4 repeats of 8 minutes at 114% FTP, pushing your limits to raise the top of your aerobic engine, perfect for testing your capabilities like in an 8 min FTP test. Ideal for building the capacity needed when the road kicks up or during tough race moments, this session challenges your endurance while ensuring you’re ready for those hard efforts in group rides or time trials.

Workout structure

• Warmup 20 min @ 45-75% (45-75w)
• 4X
  • Interval 8 min @ 114% (114w)
  • Rest 2 min @ 30-50% (30-50w)
• Cooldown 10 min @ 65-45% (65-45w)