4x4 post z2 - 113

• Cycling
• 36mTime
• 52Stress
• 0.93Intensity
• 16Popularity

About this workout

This Norwegian 4x4 workout delivers four minutes at 113% FTP, pushing your VO2 max and enhancing your aerobic ceiling, perfect for tackling those steep climbs or turning up the pace in a group ride. With solid recovery intervals, it’s an efficient way to build raw power without overdoing it.

Workout structure

• Warm-Up 3 min @ 50% (50w)
• 4 min @ 113% (113w) 90 rpm Erg
• Rest 4 min @ 49% (49w) 80 rpm
• 4 min @ 113% (113w) 90 rpm Erg
• Rest 4 min @ 48% (48w) 75 rpm
• 4 min @ 113% (113w) 90 rpm Erg
• Rest 4 min @ 47% (47w) 75 rpm
• 4 min @ 113% (113w) 90 rpm Erg
• Cool-down 5 min @ 47% (47w) 75 rpm