4x8

• Cycling
• 58mTime
• 68Stress
• 0.84Intensity
• 25Popularity

About this workout

The 4x8 workout, featuring four 8-minute efforts at 95% FTP with 3-minute recoveries, is a classic threshold session that builds the sustainable power you need for weekly group rides and time trials. This Seiler-inspired protocol is perfect for developing your lactate tolerance and pushing your endurance limits without going overboard.

Workout structure

• 2 min @ 45% (45w)
• 2 min @ 60% (60w)
• 2 min @ 75% (75w)
• 1 min @ 85% (85w)
• 1 min @ 100% (100w)
• 2 min @ 40% (40w)
• 4X
  • 8 min @ 95% (95w)
  • Rest 3 min @ 40% (40w)
• 4 min @ 45% (45w)