977 Hit 4×4

• Cycling
• 35mTime
• 47Stress
• 0.90Intensity
• 30Popularity

About this workout

The 977 Hit 4×4 workout is a gnarly VO2 max session that pushes your limits with three hard 4-minute efforts at 107% FTP, separated by 3-minute recoveries. This Norwegian 4×4 protocol is ideal for boosting your aerobic ceiling, perfect for when the road gets steep or during intense group ride surges.

Workout structure

• 5 min @ 64% (64w)
• 3X
  • 4 min @ 107% (107w)
  • 3 min @ 50% (50w)
• 4 min @ 107% (107w)
• 5 min @ 56% (56w)