Tempo

Banana Pepper (SS 3x8)

  • Cycling
  • 45mTime
  • 39Stress
  • 0.72Intensity
  • 180Popularity

About this workout

The Banana Pepper workout features a solid main set of 3 × 8 min at 80% FTP, perfect for building sub-threshold endurance while keeping your legs fresh for group rides or longer climbs. This 3x8 workout is a classic mid-week staple that offers high training returns without overcooking your legs.

Svdg

Workout structure

  • Warm-Up 3 min @ 45-65% (45-65w) 90 rpm
  • Active 1 min @ 60% (60w) 95 rpm
  • Active 1 min @ 65% (65w) 100 rpm
  • Active 1 min @ 75% (75w) 105 rpm
  • Active 45 sec @ 90% (90w) 110 rpm
  • Active 15 sec @ 100% (100w) 125 rpm
  • Active 3 min @ 45% (45w) 85 rpm
  • 3X
    • Active 8 min @ 80% (80w) 90 rpm
    • Rest 2 min @ 45% (45w) 85 rpm
  • Cooldown 5 min @ 55-35% (55-35w) 85 rpm