Workouts / Basics
Basics
4x8m Threshold/VO2
The gold standard for increasing FTP and VO2 Max. 4 intervals of 8 minutes.
Duration1:13:00
TSS80
IF0.81
Blocks4
Time1:13:00
TSS80
IF0.81
Profile
Targets in % FTP
100%50%0%
0:0036:301:13:00
Z1 56% · 41 minZ5 44% · 32 min
Intervals
4 blocksZ1
Warm-upLong warmup
15:0055%Repeat 4×
Z5
IntervalSteady hard effort
8:00108%Z1
RecoveryRecover well
4:0050%Z1
Cool-down
10:0045%What it trains
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.
Reviews
Tags
ThresholdVO2 MaxLong Intervals
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