4x4 - Dylan Johnson HIIT 2.a

• Cycling
• 44mTime
• 61Stress
• 0.91Intensity
• 1,077Popularity

About this workout

This Norwegian 4x4 workout pushes your limits with four intense 4-minute efforts at 115% FTP, designed to boost your aerobic ceiling and prepare you for those tough climbs or race day sprints. It's a powerful addition to your training arsenal, perfect for athletes looking to elevate their performance and tackle the demands of competitive cycling.

Workout structure

• 8 min @ 50-85% (50-85w)
• 2 min @ 60% (60w)
• 4X
  • 4 min @ 115% (115w)
  • Rest 3 min @ 50% (50w)
• 6 min @ 60-40% (60-40w)