8 x 4 min super-threshold

• Cycling
• 1h 10mTime
• 93Stress
• 0.89Intensity
• 16Popularity

About this workout

This workout features a solid main set of 8 x 4 minutes at 105% FTP, pushing you to sustain that race-level effort, ideal for fine-tuning your performance in weekly group rides or time trials. It's a proven method to boost your aerobic threshold, laying the groundwork for those crucial moments when you need to kick hard and close gaps.

Workout structure

• Warm-Up 7:30 min @ 50% (50w)
• 2 min @ 80% (80w)
• 1:30 min @ 90% (90w)
• 1 min @ 100% (100w)
• 3 min @ 60% (60w)
• 8X
  • 4 min @ 105% (105w)
  • Rest 2 min @ 60% (60w)
• Cooldown 7 min @ 50% (50w)