Vasa 4 x 4 - by Tim Crowley

• Swimming
• 22mTime
• 20Stress
• 0.74Intensity
• 151Popularity

About this workout

The Vasa 4 x 4 is a classic tempo workout that builds aerobic durability while keeping you just below threshold, making it a great mid-week staple for stretching out climbs or preparing for longer rides. Perfect for time-crunched cyclists, this session delivers solid endurance benefits without the punishing fatigue of harder intervals.

Workout structure

• Warm-Up 2 min @ 50% (50w)
• 4 min @ 80% (80w)
• Cooldown 1 min @ 20% (20w)
• 3X
  • 4 min @ 80% (80w)
  • 1 min @ 20% (20w)