4 x 4´ Z4 / 5' Z1 + rodar > Z3

• Cycling
• 2h 1mTime
• 143Stress
• 0.84Intensity
• 20Popularity

About this workout

This workout features the Norwegian 4×4 intervals, pushing your limits with 4 minutes at 120% FTP followed by 5 minutes of recovery — a solid way to elevate your aerobic ceiling and build serious power for those steep climbs or race day efforts. Incorporate this brutal session into your routine to develop the top-end punch needed for group ride sprints or tackling tough terrain.

Workout structure

• Free-ride 25 min @ 75% (75w)
• 4X
  • Free-ride 4 min @ 120% (120w)
  • Free-ride 5 min @ 55% (55w)
• Free-ride 60 min @ 75% (75w)