4x8s

• Cycling
• 1h 7mTime
• 85Stress
• 0.87Intensity
• 95Popularity

About this workout

This workout pushes your limits with 3 sets of 8 minutes at 102% FTP, designed to elevate your aerobic ceiling and prepare you for those steep climbs. Perfect for building the endurance needed for weekly group rides and time trials, it’s a classic go-to for serious cyclists looking to boost their VO2 max.

Workout structure

• 4 min @ 50% (50w)
• 4 min @ 60% (60w)
• 2 min @ 80% (80w)
• 3X
  • 1 min @ 50% (50w)
  • 1 min @ 90% (90w)
• 4 min @ 55% (55w)
• 8 min @ 102% (102w)
• 3X
  • 3 min @ 40% (40w)
  • 8 min @ 102% (102w)
• 6 min @ 40% (40w)