3h 4x4 @120

• Cycling
• 3h 0mTime
• 156Stress
• 0.72Intensity
• 65Popularity

About this workout

This Norwegian 4×4 workout features four gnarly intervals at 120% FTP, pushing your VO2 max to its limits with solid recoveries in between. It's perfect for building aerobic capacity for those tough climbs or race kicks when the pace heats up.

Workout structure

• 10 min @ 35-80% (35-80w)
• 1 min @ 55% (55w)
• 3X
  • 30 sec @ 130% (130w)
  • Rest 2:30 min @ 55% (55w)
• 4X
  • 4 min @ 120% (120w)
  • Rest 4 min @ 40% (40w)
• 30X
  • 1 min @ 60% (60w)
  • Rest 1 min @ 50% (50w)
• 68 min @ 55% (55w)