VO2Max

4x4,4 + 7x6,2

  • Cycling
  • 2h 0mTime
  • 151Stress
  • 0.87Intensity
  • 55Popularity

About this workout

This workout features the Norwegian 4x4 protocol with a challenging main set of 7x6 minutes at 88% FTP, designed to push your VO2 max and enhance your aerobic ceiling. It’s perfect for building the capacity needed for those tough climbs or breakaway efforts where every second counts.

cpunerd

Workout structure

  • 3 min @ 50% (50w)
  • 3 min @ 50-70% (50-70w)
  • 10 min @ 70% (70w)
  • 2 min @ 70-77% (70-77w)
  • 2 min @ 77-84% (77-84w)
  • 2 min @ 84-91% (84-91w)
  • 2 min @ 91-98% (91-98w)
  • 2 min @ 98-105% (98-105w)
  • 3 min @ 70% (70w)
  • 2 min @ 50% (50w)
  • 4X
    • 4 min @ 115% (115w)
    • Rest 4 min @ 50% (50w)
  • 7X
    • 6 min @ 88-92% (88-92w)
    • Rest 2 min @ 60% (60w)
  • 1 min @ 30% (30w)