Z4 095% 1.0h 3x(8+4)

• Cycling
• 1hTime
• 65Stress
• 0.81Intensity
• 40Popularity

About this workout

This workout features three intervals of 8 minutes at 95% FTP, with 4 minutes of recovery in between, pushing your sustainable power and simulating the effort needed for weekly group rides and time trials. It’s a classic way to define your FTP while building endurance and strength for longer climbs or race efforts.

Workout structure

• 2 min @ 50% (50w)
• 1 min @ 70% (70w)
• 5 min @ 90% (90w)
• 10 min @ 55% (55w)
• 3X
  • 8 min @ 95% (95w)
  • 4 min @ 55% (55w)
• 6 min @ 55% (55w)