8×4 tempo

• Cycling
• 51mTime
• 60Stress
• 0.84Intensity
• 171Popularity

About this workout

The 8×4 tempo workout is a classic staple for building aerobic durability, featuring sustained efforts at 90% FTP that mimic the pace you’d hold on long climbs or during group rides. This session is perfect for time-crunched cyclists looking to boost their endurance without overcooking their legs.

Workout structure

• 3 min @ 75% (75w)
• 8X
  • 4 min @ 90% (90w)
  • 2 min @ 65% (65w)