[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:en-GB:workout:cycling-stepto-8x4":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":17,"content":23,"facts":192,"blocks":346,"related":366},"cycling-stepto-8x4","cycling","vo2max","intermediate","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Stepto 8x4: 8 × 4 min for time trialling","Stepto's 8x4 on the bike: eight 4-minute efforts at 103–110% of FTP with 2 min recovery, studied for 40 km time trials. Watts for 200–300 W FTPs.",[15,16],"power_meter","smart_trainer",[18,21],{"citation":19,"url":20},"Stepto N. K. et al., Med Sci Sports Exerc 1999",null,{"citation":22,"url":20},"Lindsay F. H. et al., Med Sci Sports Exerc 1996",{"h1":24,"summary":25,"purpose":36,"execution":72,"feel":94,"mistakes":101,"not_for":138,"faq":146,"evidence":183},"Stepto 8 × 4 min intervals",{"type":26,"children":27},"root",[28],{"type":29,"tag":30,"props":31,"children":32},"element","p",{},[33],{"type":34,"value":35},"text","The Stepto 8x4: eight 4-minute efforts at 103–110% of FTP, with 2 minutes' recovery between them. 32 minutes of work in a 71-minute session. For trained riders preparing for a time trial or an effort of around an hour.",{"adaptation":37,"for_whom":49,"when":65},{"type":26,"children":38},[39,44],{"type":29,"tag":30,"props":40,"children":41},{},[42],{"type":34,"value":43},"A 40 km time trial is ridden around your threshold, for an hour or a bit less. The 8 × 4 has you working just above that intensity, at high volume: 32 minutes of effort, cut into pieces short enough to hold more power than you'd race at. You get your body used to producing, and coping with, a little more than race day will ask.",{"type":29,"tag":30,"props":45,"children":46},{},[47],{"type":34,"value":48},"In 1999, Nigel Stepto compared five interval formats in trained cyclists, from 30-second sprints to 8-minute blocks. The 8 × 4 was one of the two that improved 40 km times the most. The study is small and short, but it measures performance directly, which few sessions can claim.",{"type":26,"children":50},[51],{"type":29,"tag":30,"props":52,"children":53},{},[54,56,63],{"type":34,"value":55},"Trained riders preparing for a time trial, a triathlon or a long breakaway, who know their FTP. If you've never done VO₂max intervals, start with fewer efforts: six instead of eight, or the ",{"type":29,"tag":57,"props":58,"children":60},"a",{"href":59},"\u002Fen-GB\u002Flibrary\u002Fcycling\u002Fvo2max\u002Fcycling-vo2max-5min-intervals",[61],{"type":34,"value":62},"4 × 5 min",{"type":34,"value":64},".",{"type":26,"children":66},[67],{"type":29,"tag":30,"props":68,"children":69},{},[70],{"type":34,"value":71},"In the study, riders did 6 sessions in 3 weeks: a short block, ideally placed a few weeks before a timed event. Otherwise, one session like this a week is plenty, with an easy day before and after. To ease in, start with six efforts, then go to eight once the power stays even to the end.",[73,80,87],{"type":26,"children":74},[75],{"type":29,"tag":30,"props":76,"children":77},{},[78],{"type":34,"value":79},"15 minutes building from 45 to 75% of FTP, in 5-minute steps. If you're preparing for a time trial, ride the session in your race position: it's the moment to check you can hold it at this intensity.",{"type":26,"children":81},[82],{"type":29,"tag":30,"props":83,"children":84},{},[85],{"type":34,"value":86},"Eight 4-minute efforts at 103–110% of FTP, or 258 to 275 W for an FTP of 250 W, with 2 easy minutes at 50–60% between them. Hold the same power from the first to the eighth: better to finish slightly under target than crack on the fifth. Counting down from the fifth effort helps.",{"type":26,"children":88},[89],{"type":29,"tag":30,"props":90,"children":91},{},[92],{"type":34,"value":93},"10 very easy minutes at 40–55% of FTP. If the last two efforts fell well below the range, stay at the bottom of it next time, or go back to six efforts.",{"type":26,"children":95},[96],{"type":29,"tag":30,"props":97,"children":98},{},[99],{"type":34,"value":100},"Hard but steady, without the punchiness of shorter efforts. The first four go well, the fifth marks halfway, the last two take concentration. It's a session of patience: the same thing eight times over, without letting up. Guide: 8 out of 10.",[102,111,120,129],{"title":103,"body":104},"Confusing it with Seiler's 4 × 8",{"type":26,"children":105},[106],{"type":29,"tag":30,"props":107,"children":108},{},[109],{"type":34,"value":110},"Same 32-minute total just above threshold, same 2-minute recovery. But Stepto splits it into eight 4-minute efforts, Seiler into four 8-minute ones. The shorter efforts of the 8 × 4 are often ridden a little higher; the 4 × 8 asks you to last.",{"title":112,"body":113},"Going off too hard",{"type":26,"children":114},[115],{"type":29,"tag":30,"props":116,"children":117},{},[118],{"type":34,"value":119},"Four minutes sounds short, and the first efforts tempt you above 110%. The bill arrives around the fifth. Start at 103% and only go up if the fourth still feels easy.",{"title":121,"body":122},"Riding sat up",{"type":26,"children":123},[124],{"type":29,"tag":30,"props":125,"children":126},{},[127],{"type":34,"value":128},"If you're preparing for a time trial, doing the session sat up on the hoods prepares you poorly. The aero position costs a few watts: better to learn that here than on race day.",{"title":130,"body":131},"Stacking sessions",{"type":26,"children":132},[133],{"type":29,"tag":30,"props":134,"children":135},{},[136],{"type":34,"value":137},"The tested protocol is two sessions a week for three weeks, no more. Doing it every other day only adds fatigue.",{"prerequisites":139,"avoid_if":142},[140,141],"A recently measured FTP.","A solid endurance base and some interval sessions already done.",[143,144,145],"You're tired, or a race or long ride is planned for the next day.","You're new to interval training: start with shorter formats.","You have doubts about your health: get medical advice before near-maximal efforts.",[147,156,165,174],{"question":148,"answer":149},"What power should I ride Stepto 8x4 intervals at?",{"type":26,"children":150},[151],{"type":29,"tag":30,"props":152,"children":153},{},[154],{"type":34,"value":155},"At 103–110% of FTP: 206 to 220 W for an FTP of 200 W, 258 to 275 W for 250 W, 309 to 330 W for 300 W. The study set the target as a percentage of maximal aerobic power; converting it to % of FTP is an approximation. Stay at the bottom of the range until you can hold all eight.",{"question":157,"answer":158},"What's the difference between Stepto 8x4 and Seiler 4x8?",{"type":26,"children":159},[160],{"type":29,"tag":30,"props":161,"children":162},{},[163],{"type":34,"value":164},"The same total, cut differently: eight 4-minute efforts for Stepto, four 8-minute efforts for Seiler, with 2 minutes' recovery in both. The 8 × 4 comes from a study on 40 km time trials; the 4 × 8, from a study on VO₂max and threshold. Both are equally good staple sessions.",{"question":166,"answer":167},"Does the 8x4 really improve time-trial performance?",{"type":26,"children":168},[169],{"type":29,"tag":30,"props":170,"children":171},{},[172],{"type":34,"value":173},"In Stepto's study, yes: along with one other format, it produced the biggest 40 km gains after only three weeks. But the sample was small and the intervention short. It's a good reason to try it before a timed event, not a promise of results.",{"question":175,"answer":176},"Can I ride the 8x4 on my TT bike?",{"type":26,"children":177},[178],{"type":29,"tag":30,"props":179,"children":180},{},[181],{"type":34,"value":182},"Yes, and it's a good idea if you're preparing for a time trial: the aero position limits your power a little, and getting used to it at this intensity is part of the job. On a turbo, raise the front wheel if needed to match your position, and keep a fan in front of you.",{"level":184,"text":185},"good",{"type":26,"children":186},[187],{"type":29,"tag":30,"props":188,"children":189},{},[190],{"type":34,"value":191},"Stepto et al. (Med Sci Sports Exerc 1999): 20 trained cyclists split across 5 formats, from 12 × 30 s to 4 × 8 min, 6 sessions in 3 weeks. The biggest 40 km time-trial gains, about +2.8%, came with this format and with 12 × 30 s at 175% of maximal aerobic power. The study prescribes 85% of maximal aerobic power measured in an incremental test; taking that as roughly 120 to 130% of FTP gives 103–110% of FTP, a Wattson approximation. The recovery length isn't given in the abstract consulted: the 2 minutes, the warm-up and the cool-down are Wattson choices. An earlier study from the same group (Lindsay et al., 1996) used 6 to 8 × 5 min at 80% of maximal aerobic power. Small sample, short intervention. Bottom line: good evidence for the protocol.",{"duration_seconds":193,"block_count":194,"load_estimate":195,"time_in_zone":196,"phases":206,"targets":248,"work":321,"profile":322},4260,19,81,[197,200,203],{"zone":198,"seconds":199},1,1740,{"zone":201,"seconds":202},2,600,{"zone":204,"seconds":205},5,1920,[207,223,242],{"role":208,"first_block":209,"last_block":201,"duration_seconds":210,"intensity_min":211,"intensity_max":212,"pattern":213},"warmup",0,900,"45","75",[214,218,221],{"kind":215,"zone":198,"duration_seconds":216,"intensity_min":211,"intensity_max":217,"cadence_min":20,"cadence_max":20},"step",300,"55",{"kind":215,"zone":201,"duration_seconds":216,"intensity_min":219,"intensity_max":220,"cadence_min":20,"cadence_max":20},"56","65",{"kind":215,"zone":201,"duration_seconds":216,"intensity_min":222,"intensity_max":212,"cadence_min":20,"cadence_max":20},"66",{"role":224,"first_block":225,"last_block":226,"duration_seconds":227,"intensity_min":228,"intensity_max":229,"pattern":230},"main",3,17,2760,"50","110",[231],{"kind":232,"count":233,"unit":234,"last_omitted":241},"repeat",8,[235,238],{"kind":215,"zone":204,"duration_seconds":236,"intensity_min":237,"intensity_max":229,"cadence_min":20,"cadence_max":20},240,"103",{"kind":215,"zone":198,"duration_seconds":239,"intensity_min":228,"intensity_max":240,"cadence_min":20,"cadence_max":20},120,"60",true,{"role":243,"first_block":244,"last_block":244,"duration_seconds":202,"intensity_min":245,"intensity_max":217,"pattern":246},"cooldown",18,"40",[247],{"kind":215,"zone":198,"duration_seconds":202,"intensity_min":245,"intensity_max":217,"cadence_min":20,"cadence_max":20},[249,264,277,290,301,313],{"intensity_min":237,"intensity_max":229,"zone":204,"total_seconds":205,"step_seconds":236,"roles":250,"watts":251,"paces":263},[224],[252,256,260],{"ftp":253,"watts_min":254,"watts_max":255},200,206,220,{"ftp":257,"watts_min":258,"watts_max":259},250,258,275,{"ftp":216,"watts_min":261,"watts_max":262},309,330,[],{"intensity_min":222,"intensity_max":212,"zone":201,"total_seconds":216,"step_seconds":216,"roles":265,"watts":266,"paces":276},[208],[267,270,273],{"ftp":253,"watts_min":268,"watts_max":269},132,150,{"ftp":257,"watts_min":271,"watts_max":272},165,188,{"ftp":216,"watts_min":274,"watts_max":275},198,225,[],{"intensity_min":219,"intensity_max":220,"zone":201,"total_seconds":216,"step_seconds":216,"roles":278,"watts":279,"paces":289},[208],[280,283,286],{"ftp":253,"watts_min":281,"watts_max":282},112,130,{"ftp":257,"watts_min":284,"watts_max":285},140,163,{"ftp":216,"watts_min":287,"watts_max":288},168,195,[],{"intensity_min":228,"intensity_max":240,"zone":198,"total_seconds":291,"step_seconds":239,"roles":292,"watts":293,"paces":300},840,[224],[294,296,298],{"ftp":253,"watts_min":295,"watts_max":239},100,{"ftp":257,"watts_min":297,"watts_max":269},125,{"ftp":216,"watts_min":269,"watts_max":299},180,[],{"intensity_min":211,"intensity_max":217,"zone":198,"total_seconds":216,"step_seconds":216,"roles":302,"watts":303,"paces":312},[208],[304,307,310],{"ftp":253,"watts_min":305,"watts_max":306},90,110,{"ftp":257,"watts_min":308,"watts_max":309},113,138,{"ftp":216,"watts_min":311,"watts_max":271},135,[],{"intensity_min":245,"intensity_max":217,"zone":198,"total_seconds":202,"step_seconds":202,"roles":314,"watts":315,"paces":320},[243],[316,318,319],{"ftp":253,"watts_min":317,"watts_max":306},80,{"ftp":257,"watts_min":295,"watts_max":309},{"ftp":216,"watts_min":239,"watts_max":271},[],{"intensity_min":237,"intensity_max":229,"zone":204,"seconds":205},[323,324,326,328,330,331,332,333,334,335,336,337,338,339,340,341,342,343,344],{"zone":198,"duration_seconds":216,"intensity":228},{"zone":201,"duration_seconds":216,"intensity":325},"60.5",{"zone":201,"duration_seconds":216,"intensity":327},"70.5",{"zone":204,"duration_seconds":236,"intensity":329},"106.5",{"zone":198,"duration_seconds":239,"intensity":217},{"zone":204,"duration_seconds":236,"intensity":329},{"zone":198,"duration_seconds":239,"intensity":217},{"zone":204,"duration_seconds":236,"intensity":329},{"zone":198,"duration_seconds":239,"intensity":217},{"zone":204,"duration_seconds":236,"intensity":329},{"zone":198,"duration_seconds":239,"intensity":217},{"zone":204,"duration_seconds":236,"intensity":329},{"zone":198,"duration_seconds":239,"intensity":217},{"zone":204,"duration_seconds":236,"intensity":329},{"zone":198,"duration_seconds":239,"intensity":217},{"zone":204,"duration_seconds":236,"intensity":329},{"zone":198,"duration_seconds":239,"intensity":217},{"zone":204,"duration_seconds":236,"intensity":329},{"zone":198,"duration_seconds":202,"intensity":345},"47.5",[347,348,349,350,351,352,353,354,355,356,357,358,359,360,361,362,363,364,365],{"zone":198,"duration_seconds":216,"intensity_min":211,"intensity_max":217},{"zone":201,"duration_seconds":216,"intensity_min":219,"intensity_max":220},{"zone":201,"duration_seconds":216,"intensity_min":222,"intensity_max":212},{"zone":204,"duration_seconds":236,"intensity_min":237,"intensity_max":229},{"zone":198,"duration_seconds":239,"intensity_min":228,"intensity_max":240},{"zone":204,"duration_seconds":236,"intensity_min":237,"intensity_max":229},{"zone":198,"duration_seconds":239,"intensity_min":228,"intensity_max":240},{"zone":204,"duration_seconds":236,"intensity_min":237,"intensity_max":229},{"zone":198,"duration_seconds":239,"intensity_min":228,"intensity_max":240},{"zone":204,"duration_seconds":236,"intensity_min":237,"intensity_max":229},{"zone":198,"duration_seconds":239,"intensity_min":228,"intensity_max":240},{"zone":204,"duration_seconds":236,"intensity_min":237,"intensity_max":229},{"zone":198,"duration_seconds":239,"intensity_min":228,"intensity_max":240},{"zone":204,"duration_seconds":236,"intensity_min":237,"intensity_max":229},{"zone":198,"duration_seconds":239,"intensity_min":228,"intensity_max":240},{"zone":204,"duration_seconds":236,"intensity_min":237,"intensity_max":229},{"zone":198,"duration_seconds":239,"intensity_min":228,"intensity_max":240},{"zone":204,"duration_seconds":236,"intensity_min":237,"intensity_max":229},{"zone":198,"duration_seconds":202,"intensity_min":245,"intensity_max":217},[367,405,434],{"slug":368,"sport":5,"category":369,"level":7,"intensity_unit":8,"name":370,"duration_seconds":371,"profile":372,"relation":404},"cycling-supramaximal-30s-intervals","sprint","Supramaximal 12 × 30 s",4830,[373,374,375,376,380,382,383,384,385,386,387,388,389,390,391,392,393,394,395,396,397,398,399,400,401,402,403],{"zone":198,"duration_seconds":216,"intensity":228},{"zone":201,"duration_seconds":216,"intensity":325},{"zone":201,"duration_seconds":216,"intensity":327},{"zone":377,"duration_seconds":378,"intensity":379},7,30,"220",{"zone":198,"duration_seconds":381,"intensity":345},270,{"zone":377,"duration_seconds":378,"intensity":379},{"zone":198,"duration_seconds":381,"intensity":345},{"zone":377,"duration_seconds":378,"intensity":379},{"zone":198,"duration_seconds":381,"intensity":345},{"zone":377,"duration_seconds":378,"intensity":379},{"zone":198,"duration_seconds":381,"intensity":345},{"zone":377,"duration_seconds":378,"intensity":379},{"zone":198,"duration_seconds":381,"intensity":345},{"zone":377,"duration_seconds":378,"intensity":379},{"zone":198,"duration_seconds":381,"intensity":345},{"zone":377,"duration_seconds":378,"intensity":379},{"zone":198,"duration_seconds":381,"intensity":345},{"zone":377,"duration_seconds":378,"intensity":379},{"zone":198,"duration_seconds":381,"intensity":345},{"zone":377,"duration_seconds":378,"intensity":379},{"zone":198,"duration_seconds":381,"intensity":345},{"zone":377,"duration_seconds":378,"intensity":379},{"zone":198,"duration_seconds":381,"intensity":345},{"zone":377,"duration_seconds":378,"intensity":379},{"zone":198,"duration_seconds":381,"intensity":345},{"zone":377,"duration_seconds":378,"intensity":379},{"zone":198,"duration_seconds":202,"intensity":345},"same_family",{"slug":406,"sport":5,"category":6,"level":407,"intensity_unit":8,"name":408,"duration_seconds":409,"profile":410,"relation":404},"cycling-laursen-tmax-intervals","advanced","Laursen Pmax × 60% Tmax (8 × 2 min 25)",4690,[411,412,413,414,418,420,421,422,423,424,425,426,427,428,429,430,431,432,433],{"zone":198,"duration_seconds":216,"intensity":228},{"zone":201,"duration_seconds":216,"intensity":325},{"zone":201,"duration_seconds":216,"intensity":327},{"zone":415,"duration_seconds":416,"intensity":417},6,145,"125",{"zone":198,"duration_seconds":419,"intensity":228},290,{"zone":415,"duration_seconds":416,"intensity":417},{"zone":198,"duration_seconds":419,"intensity":228},{"zone":415,"duration_seconds":416,"intensity":417},{"zone":198,"duration_seconds":419,"intensity":228},{"zone":415,"duration_seconds":416,"intensity":417},{"zone":198,"duration_seconds":419,"intensity":228},{"zone":415,"duration_seconds":416,"intensity":417},{"zone":198,"duration_seconds":419,"intensity":228},{"zone":415,"duration_seconds":416,"intensity":417},{"zone":198,"duration_seconds":419,"intensity":228},{"zone":415,"duration_seconds":416,"intensity":417},{"zone":198,"duration_seconds":419,"intensity":228},{"zone":415,"duration_seconds":416,"intensity":417},{"zone":198,"duration_seconds":202,"intensity":345},{"slug":435,"sport":5,"category":6,"level":7,"intensity_unit":8,"name":436,"duration_seconds":437,"profile":438,"relation":404},"cycling-vo2max-5min-intervals","VO₂max intervals 4 × 5 min",3150,[439,440,441,442,444,445,446,447,448,449,450],{"zone":198,"duration_seconds":216,"intensity":228},{"zone":201,"duration_seconds":216,"intensity":325},{"zone":201,"duration_seconds":216,"intensity":327},{"zone":204,"duration_seconds":216,"intensity":443},"110.5",{"zone":198,"duration_seconds":269,"intensity":217},{"zone":204,"duration_seconds":216,"intensity":443},{"zone":198,"duration_seconds":269,"intensity":217},{"zone":204,"duration_seconds":216,"intensity":443},{"zone":198,"duration_seconds":269,"intensity":217},{"zone":204,"duration_seconds":216,"intensity":443},{"zone":198,"duration_seconds":202,"intensity":345}]