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Cycling · tempo · 68 min

4×8 Threshold Intervals

Four 8-minute efforts at threshold — the classic FTP builder.

Step 1 of 10

Warm-up

Z1 recovery

12:00

Very easy, almost lazy · RPE 2–3 · You can sing

Easy and loose — let the heart rate rise gradually.

Full session

  1. Warm-up12 min · Z1 recovery
  2. Threshold effort (1/4)8 min · Z4 threshold
  3. Easy spin (1/4)4 min · Z1 recovery
  4. Threshold effort (2/4)8 min · Z4 threshold
  5. Easy spin (2/4)4 min · Z1 recovery
  6. Threshold effort (3/4)8 min · Z4 threshold
  7. Easy spin (3/4)4 min · Z1 recovery
  8. Threshold effort (4/4)8 min · Z4 threshold
  9. Easy spin (4/4)4 min · Z1 recovery
  10. Cooldown8 min · Z1 recovery