4x4 min Ausdauer Workout

• Cycling
• 1h 20mTime
• 94Stress
• 0.84Intensity
• 32Popularity

About this workout

This Norwegian 4x4 workout is designed to push your limits with 4-minute intervals at 115% FTP, building your aerobic ceiling for those steep climbs and intense group ride efforts. It's a time-efficient way to boost your VO2 max, helping you tap into that extra power when it matters most.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• 5 min @ 60% (60w)
• Cooldown 3 min @ 70% (70w)
• 3 min @ 85% (85w)
• 3 min @ 100% (100w)
• 1 min @ 110% (110w)
• 10 min @ 60% (60w)
• 4 min @ 115% (115w) 65 rpm
• 4 min @ 60% (60w) 70 rpm
• 4 min @ 115% (115w) 100 rpm
• 4 min @ 60% (60w) 70 rpm
• 4 min @ 115% (115w) 65 rpm
• 4 min @ 60% (60w) 70 rpm
• 4 min @ 115% (115w) 100 rpm
• 15 min @ 60% (60w)
• 7 min @ 50% (50w)