4x4 shorter session

• Cycling
• 40mTime
• 63Stress
• 0.97Intensity
• 25Popularity

About this workout

This Norwegian 4x4 workout is a powerhouse for boosting your VO2 max with 4-minute intervals at 120% FTP, perfect for pushing your aerobic ceiling. Ideal for race prep or sharpening your speed before a group ride, it delivers intense effort with manageable recoveries.

Workout structure

• 3 min @ 30% (30w)
• 2:30 min @ 60% (60w)
• 3X
  • 30 sec @ 130% (130w)
  • Rest 2 min @ 40% (40w)
• 4X
  • 4 min @ 120% (120w)
  • Rest 2 min @ 30% (30w)
• 3 min @ 50% (50w)