Tempo

SS 4x8

  • Cycling
  • 1h 26mTime
  • 72Stress
  • 0.71Intensity
  • 45Popularity

About this workout

The SS 4x8 workout delivers solid tempo intervals designed to build aerobic durability while keeping your effort below threshold. Ideal for mid-week sessions, this classic format is perfect for extending your endurance and getting you ready for those longer climbs or sustained efforts in group rides.

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) 85-95 rpm
  • 4X
    • Active 8 min @ 82% (82w) 90-95 rpm
    • Active 6 min @ 55% (55w) 85-95 rpm
  • Cooldown 10 min @ 60-45% (60-45w) 87 rpm