4x4 HITneu (Ronnestad)

• Cycling
• 1hTime
• 72Stress
• 0.85Intensity
• 246Popularity

About this workout

This brutal 4x4 HITneu workout, inspired by the Rønnestad intervals, pushes your VO2 max with four efforts at 108% FTP, perfect for boosting your aerobic ceiling during those tough climbs or intense race scenarios. It’s an ideal session for riders looking to develop the power needed to respond to attacks or maintain speed in a group ride.

Workout structure

• Warm-Up 5 min @ 35-55% (35-55w)
• Active 3 min @ 60% (60w)
• Active 3 min @ 70% (70w)
• Active 3 min @ 80% (80w)
• Active 3 min @ 90% (90w)
• Active 5 min @ 53% (53w)
• 4X
  • Active 1 min @ 123% (123w) 100 rpm
  • Active 3 min @ 108% (108w)
  • Active 4 min @ 53% (53w)
• Cooldown 6 min @ 55-35% (55-35w)