Threshold 8 x 4 min with 1 min Recoveries
Eight four-minute efforts at 98 to 103% of FTP with one minute easy between, a dense threshold session that adds up to 32 minutes of work.
- Duration
- 1 h 05 min
- Effort
- 72
- Level
- Intermediate
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 12 min | 45 → 70% FTP55 → 72% HRmax |
| 2 | IntervalTempo Short tempo to wake the legs | 3 min | 80-85% FTP78-85% HRmax |
| 8 ×Repeat these steps | |||
| 3.1 | IntervalThreshold Threshold, steady and seated | 4 min | 98-103% FTP87-93% HRmax |
| 3.2 | RecoveryRecovery Spin lightly, sip | 1 min | 40-55% FTP50-65% HRmax |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
One minute recoveries are barely a pause. The heart rate stays high and the legs never fully recover, so the session trains threshold almost like one long block. The brief breaks still let you hold the power a little higher, around 98 to 103% of FTP, and four minutes always feel within reach, which makes the session easier on the mind.
Warm up for 12 minutes and ride three minutes at tempo. Ride each four minute effort steady and seated. During the minute off, spin very lightly and take a sip. Keep the power the same from the first effort to the eighth. The last three efforts decide whether the session worked.
It suits intermediate riders who are comfortable with 3 x 12 or 4 x 10 minutes. Make it easier with 90 second recoveries or six efforts. Make it harder by adding two more efforts or lengthening them to five minutes.
Tips
- Sip from the bottle during the one minute breaks.
- Keep the first efforts at 98% to save energy for the last three.
- Use ERG mode to hold the power steady.
Good forFTPRoad race
Season phaseBuild