Learn how to coach 4×8-minute intervals with clear targets and clean execution—so your athletes hit the right intensity, hold steady power across all four reps, and actually get the aerobic and threshold gains this workout is known for.
In our online course, “4×8 Interval Execution,” you’ll see exactly how to prescribe 4×8s using power, heart rate, and RPE, where they fit best in a season, and what to adjust when an athlete goes out too hard, drifts in heart rate, or fades late.
You’ll learn how to:
- Set the right targets using power, heart rate, and RPE so athletes hit and maintain the target intensity for each interval
- Spot good vs. bad execution in real data and know what to adjust next time. See how to spot steady power, controlled HR response, and minimal anaerobic drain.
- Coach consistent pacing across all four reps. Even pacing what determines whether this becomes an aerobic builder, not a threshold-overreach session.
- Use ERG mode strategically, then transition athletes to real-world self-pacing.
- Program 4×8s through the season, including how often to use them and why they pay off over 8–14 weeks.
- Read heart-rate profiles to identify athletes relying too much on anaerobic energy, and guide them toward a stronger aerobic engine.
Built with Fast Talk Labs coaches and grounded in Dr. Stephen Seiler’s polarized training research, this course makes 4×8 interval sessions clear. Coaches get clear coaching cues, real execution examples, and practical decision rules to use immediately.
You’ll hear from Trevor Connor and Chris Case, with additional coaching insights from USA Cycling Level 1 (Advanced) Coach Ryan Kohler, so you can coach the details athletes struggle with most—pacing discipline, staying aerobic, and finishing strong without guesswork.
How to Enroll
All USA Cycling courses are offered exclusively through USA Cycling’s online learning management system at learn.usacycling.org.
Questions? Contact Suzy Sanchez, Director of DEI and Membership Programs, at ssanchez@usacycling.org.
