Tempo

SS 3x8

  • Cycling
  • 1h 9mTime
  • 60Stress
  • 0.72Intensity
  • 15Popularity

About this workout

The SS 3x8 workout is a classic tempo session that builds aerobic durability with 2 sets of 8 minutes at 84% FTP, perfect for those looking to stretch out climbs or maintain a strong pace during group rides. It's an ideal mid-week staple for time-crunched cyclists seeking efficient FTP work without overdoing it.

Kamil Graczyk

Workout structure

  • Warm-Up 8 min @ 45-60% (45-60w) 85 rpm
  • Active 4 min @ 75% (75w) 90-95 rpm
  • Active 2 min @ 85% (85w) 90-95 rpm
  • Active 1 min @ 100% (100w) 90-95 rpm
  • Active 5 min @ 55% (55w) 80-95 rpm
  • Active 8 min @ 84% (84w) 90-95 rpm
  • 2X
    • Active 5 min @ 55% (55w) 90-95 rpm
    • Active 8 min @ 84% (84w) 80-95 rpm
  • Active 5 min @ 55% (55w) 90-95 rpm
  • Cooldown 10 min @ 60-45% (60-45w) 87 rpm