Workouts / Interval
Interval
4×8 VO2 Builder
Four 8-minute intervals at high intensity, matching protocols shown to be effective for VO2 and FTP gains.
Duration1:13:00
TSS81
IF0.82
Blocks4
Time1:13:00
TSS81
IF0.82
Profile
Targets in % FTP
100%50%0%
0:0036:301:13:00
Z1 56% · 41 minZ5 44% · 32 min
Intervals
4 blocksZ1
Warm-up
15:0055%Repeat 4×
Z5
IntervalHard but sustainable, 106–110% FTP.
8:00108%Z1
Recovery
4:0055%Z1
Cool-down
10:0045%What it trains
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.