4x4/1 rest with endurance

• Cycling
• 1h 47mTime
• 104Stress
• 0.76Intensity
• 30Popularity

About this workout

This Norwegian 4x4 workout combines hard VO2 max intervals with a solid endurance base, perfect for boosting your aerobic ceiling while building stamina. It’s ideal for those looking to kick it up a notch on climbs or in competitive group rides.

Workout structure

• Warm-Up 10 min @ 35-80% (35-80w)
• 1 min @ 55% (55w)
• 2X
  • Cooldown 30 sec @ 130% (130w)
  • Rest 1:30 min @ 10% (10w)
• Rest 2 min @ 55% (55w)
• 4X
  • 4 min @ 110% (110w)
  • Rest 1 min @ 5% (5w)
• 10 min @ 35-60% (35-60w)
• 15X
  • 2 min @ 60% (60w)
  • Rest 2 min @ 70% (70w)