BIL-90 Minutes - 8x4 @zone 4/5 + 4 recovery

• Cycling
• 1h 30mTime
• 104Stress
• 0.83Intensity
• 150Popularity

About this workout

This classic threshold workout features 8 intervals of 4 minutes at 100% FTP, perfect for honing your sustainable power for weekly group rides and time trials. It's a punishing yet essential session that builds the endurance needed to hold your pace when the effort ramps up.

Workout structure

• 3 min @ 50-55% (50-55w)
• 3 min @ 65-70% (65-70w)
• 3 min @ 90-96% (90-96w)
• 5 min @ 50% (50w)
• 9X
  • 4 min @ 100-104% (100-104w)
  • 4 min @ 45-50% (45-50w)
• 4 min @ 50-55% (50-55w)