Threshold

4x4' VO2Max

  • Cycling
  • 1hTime
  • 58Stress
  • 0.76Intensity
  • 25Popularity

About this workout

The Norwegian 4x4 workout pushes your limits with four intense 4-minute intervals at 103.9% FTP, perfect for boosting your VO2 max and preparing you for those race kicks or tough climbs. This session is a powerful tool for improving your aerobic ceiling while maintaining your sustainability during group rides and time trials.

philippmolter

Workout structure

  • Warm-Up 10 min @ 39-59% (39-59w) 2%
  • 2 min @ 39% (39w) 0%
  • 4X
    • Cooldown 4 min @ 104% (104w) 10%
    • Rest 4 min @ 39% (39w) 0%
  • 10 min @ 51% (51w)
  • 6 min @ 51-31% (51-31w)