Tempo

OU 4x8

Cycling
1hTime
62Stress
0.79Intensity
195Popularity

About this workout

The OU 4x8 workout is a classic tempo session that pushes your endurance limits with repeated bursts of intensity, perfect for sustaining a strong pace during group rides or time trials. This Seiler-inspired interval set helps build aerobic durability while delivering a solid training return without overcooking your legs.

DJByrne

Workout structure

2X
- 30 sec @ 25% (25w)
2X
- 30 sec @ 35% (35w)
2X
- 30 sec @ 45% (45w)
3X
- 30 sec @ 55% (55w)
3X
- 30 sec @ 65% (65w)
2X
- 30 sec @ 75% (75w)
2X
- 30 sec @ 85% (85w)
2X
- 30 sec @ 95% (95w)
2X
- 30 sec @ 100% (100w)
2X
- 30 sec @ 50% (50w)
30 sec @ 110% (110w)
30 sec @ 50% (50w)
30 sec @ 120% (120w)
30 sec @ 50% (50w)
30 sec @ 130% (130w)
2X
- 30 sec @ 50% (50w)
4X
- 30 sec @ 80% (80w)
4X
- 30 sec @ 90% (90w)
4X
- 30 sec @ 80% (80w)
4X
- 30 sec @ 90% (90w)
4X
- 30 sec @ 50% (50w)
4X
- 30 sec @ 80% (80w)
4X
- 30 sec @ 90% (90w)
4X
- 30 sec @ 80% (80w)
4X
- 30 sec @ 90% (90w)
4X
- 30 sec @ 50% (50w)
4X
- 30 sec @ 80% (80w)
4X
- 30 sec @ 90% (90w)
4X
- 30 sec @ 80% (80w)
4X
- 30 sec @ 90% (90w)
4X
- 30 sec @ 50% (50w)
4X
- 30 sec @ 80% (80w)
4X
- 30 sec @ 90% (90w)
4X
- 30 sec @ 80% (80w)
4X
- 30 sec @ 90% (90w)
4X
- 30 sec @ 50% (50w)
4X
- 30 sec @ 65% (65w)
7X
- 30 sec @ 50% (50w)