Bike: 8x4 hard start

• Cycling
• 1hTime
• 94Stress
• 0.97Intensity
• 15Popularity

About this workout

These hard start intervals push you to the edge, with 4-minute efforts at 112% FTP that mimic the intensity of race kicks and attacks. Perfect for developing your aerobic ceiling, this workout will have you ready to tackle any climb or sprint with confidence.

Workout structure

• 5 min @ 40-60% (40-60w)
• 1 min @ 105% (105w)
• Rest 30 sec @ 40% (40w)
• 2 min @ 100% (100w)
• Rest 30 sec @ 40% (40w)
• 1 min @ 105% (105w)
• Rest 2 min @ 50% (50w)
• 30 sec @ 130% (130w)
• 3:30 min @ 115-110% (115-110w)
• 1 min @ 45% (45w)
• 30 sec @ 125% (125w)
• 3:30 min @ 113-108% (113-108w)
• 2X
  • 1 min @ 40% (40w)
  • 30 sec @ 125% (125w)
  • 3:30 min @ 112-107% (112-107w)
• 4 min @ 40% (40w)
• 30 sec @ 125% (125w)
• 3:30 min @ 110-107% (110-107w)
• 1 min @ 45% (45w)
• 30 sec @ 122% (122w)
• 2X
  • 3:30 min @ 110-107% (110-107w)
  • 1 min @ 40% (40w)
  • 30 sec @ 120% (120w)
• 3:30 min @ 110-107% (110-107w)
• 4 min @ 65-40% (65-40w)
• 2 min @ 40% (40w)