3x8 interval session

Meeting point and start

• We start at 7:00 and ride up from the meeting point.
• There is no separate warm-up: the ride to the meeting point is the warm-up. Time it so that you arrive already warm.

The session

• Activation — 1 min, short and sharp
• Easy — 3 min
• Interval 1 — 8 min, controlled, about 95% of FTP
• Rest — 4 min, Z1
• Interval 2 — 8 min, build, about 100% of FTP
• Rest — 4 min, Z1
• Interval 3 — 8 min, all out, no ceiling
• Cool-down — open

Cadence 85–95 on the intervals. The percentages are of your own current FTP.

If the second interval does not come

If you cannot bring the second interval up to the level of the first, the body is not ready. Skip the third one: spin easy for half an hour and move the test to another day.

What to do with the result

FTP is roughly the average of the three intervals × 0.97–1.00. The load comes to about 95 TSS, so keep the next day easy.