8 x 4 min @ 78-84%

• Cycling
• 52mTime
• 48Stress
• 0.74Intensity
• 95Popularity

About this workout

This session features 8 x 4 minutes at 84% FTP, perfect for building aerobic durability and preparing for those longer climbs or steady group rides. It's a great mid-week staple that balances intensity with manageable fatigue, ensuring you stay sharp without overcooking your legs.

Workout structure

• Warm-Up 1 min @ 45% (45w)
• Active 3 min @ 55% (55w)
• Active 4 min @ 78% (78w)
• 2X
  • Recover 1:40 min @ 60% (60w)
  • Active 4 min @ 82% (82w)
• 2X
  • Recover 1:40 min @ 60% (60w)
  • Active 4 min @ 84% (84w)
• 2X
  • Recover 1:40 min @ 60% (60w)
  • Active 4 min @ 82% (82w)
• Recover 1:40 min @ 60% (60w)
• Active 4 min @ 78% (78w)
• Recover 5 min @ 50% (50w)