Z4 3x8 @95-102-100 1x5 @105

• Cycling
• 1hTime
• 74Stress
• 0.86Intensity
• 20Popularity

About this workout

This classic Z4 3x8 workout pushes your limits with 2×8 minutes at 102% FTP, making it a staple for developing sustainable power during tough group rides and time trials. It's the perfect blend of intensity to build your threshold and improve your performance without overdoing it.

Workout structure

• 29 sec @ 25% (25w)
• 29 sec @ 29% (29w)
• 29 sec @ 31% (31w)
• 29 sec @ 33% (33w)
• 29 sec @ 36% (36w)
• 29 sec @ 38% (38w)
• 29 sec @ 40% (40w)
• 29 sec @ 43% (43w)
• 29 sec @ 45% (45w)
• 29 sec @ 48% (48w)
• 29 sec @ 50% (50w)
• 29 sec @ 52% (52w)
• 29 sec @ 55% (55w)
• 29 sec @ 57% (57w)
• 29 sec @ 60% (60w)
• 29 sec @ 62% (62w)
• 29 sec @ 64% (64w)
• 29 sec @ 67% (67w)
• 29 sec @ 69% (69w)
• 29 sec @ 71% (71w)
• 20 sec @ 75% (75w)
• 8 min @ 95% (95w)
• 5 min @ 50% (50w)
• 8 min @ 102% (102w)
• 5 min @ 50% (50w)
• 8 min @ 100% (100w)
• 5 min @ 50% (50w)
• 4:40 min @ 105% (105w)
• 20 sec @ 200% (200w)
• 45 sec @ 55% (55w)
• 45 sec @ 49% (49w)
• 45 sec @ 46% (46w)
• 45 sec @ 42% (42w)
• 45 sec @ 38% (38w)
• 45 sec @ 34% (34w)
• 45 sec @ 31% (31w)
• 45 sec @ 25% (25w)