Tempo

SF - Big Gear Tempo/Sub-Threshold: 4 x 8

  • Cycling
  • 1h 3mTime
  • 64Stress
  • 0.78Intensity
  • 315Popularity

About this workout

This workout features a solid main set of 2×8 minutes at 85.1% FTP, pushing your aerobic threshold while developing sub-threshold endurance. It's a classic choice for building the stamina needed for longer climbs and sustaining effort during mid-week group rides.

foldingbikebass

Workout structure

  • Recovery 30 sec @ 40% (40w) 80 rpm
  • Recovery 45 sec @ 50% (50w) 85 rpm
  • Recovery 1 min @ 60% (60w) 90 rpm
  • FTP 1 min @ 65% (65w) 90 rpm
  • Recovery 1 min @ 50% (50w) 85 rpm
  • FTP 30 sec @ 75% (75w) 90 rpm
  • Recovery 30 sec @ 60% (60w) 85 rpm
  • FTP 30 sec @ 90% (90w) 95 rpm
  • FTP 30 sec @ 70% (70w) 85 rpm
  • FTP 45 sec @ 100% (100w) 100 rpm
  • Recovery 30 sec @ 50% (50w) 85 rpm
  • MAP 15 sec @ 122% (122w) 90 rpm
  • Recovery 45 sec @ 50% (50w) 85 rpm
  • AC 15 sec @ 117% (117w) 100 rpm
  • Recovery 1:30 min @ 50% (50w) 85 rpm
  • FTP 8 min @ 90% (90w) 65 rpm
  • Recovery 1 min @ 40% (40w) 80 rpm
  • Recovery 2 min @ 45% (45w) 85 rpm
  • Recovery 1 min @ 50% (50w) 75 rpm
  • FTP 8 min @ 85% (85w) 50 rpm
  • Recovery 1 min @ 40% (40w) 80 rpm
  • Recovery 2 min @ 45% (45w) 85 rpm
  • Recovery 1 min @ 50% (50w) 75 rpm
  • FTP 8 min @ 95% (95w) 60 rpm
  • Recovery 1 min @ 40% (40w) 80 rpm
  • Recovery 2 min @ 45% (45w) 85 rpm
  • Recovery 1 min @ 50% (50w) 75 rpm
  • FTP 8 min @ 85% (85w) 55 rpm
  • Recovery 3 min @ 50% (50w) 85 rpm
  • FTP 1 min @ 75% (75w) 90 rpm
  • Recovery 1 min @ 55% (55w) 85 rpm
  • Recovery 1 min @ 50% (50w) 85 rpm
  • Recovery 1 min @ 45% (45w) 85 rpm
  • Recovery 1 min @ 40% (40w) 80 rpm
  • Recovery 45 sec @ 35% (35w) 80 rpm