4x4 @ FTP

• Cycling
• 30mTime
• 38Stress
• 0.87Intensity
• 30Popularity

About this workout

The Norwegian 4x4 protocol delivers punishing bursts at 100% FTP for four minutes, perfect for boosting your sustainable power for group rides and time trials. This workout is an essential staple for building the strength and stamina needed to hold your own during race kicks and challenging climbs.

Workout structure

• 1 min @ 44% (44w)
• 1 min @ 50% (50w)
• 1 min @ 56% (56w)
• 1 min @ 62% (62w)
• 1 min @ 68% (68w)
• 1 min @ 74% (74w)
• 4X
  • 1 min @ 59% (59w)
  • 4 min @ 100% (100w)
• 1 min @ 59% (59w)
• 1 min @ 53% (53w)
• 1 min @ 47% (47w)
• 1 min @ 41% (41w)