Bike - 4x4 Vo2max

• Cycling
• 40mTime
• 59Stress
• 0.94Intensity
• 45Popularity

About this workout

Norwegian 4×4 style: three 20-second sharp efforts at 130% FTP with 40-second recoveries. Top-end punch for gap-closing aggression.

Workout structure

• 5 min @ 50-57% (50-57w)
• 3X
  • 20 sec @ 130% (130w)
  • Rest 40 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 30 sec @ 140% (140w)
• 3:30 min @ 120-115% (120-115w)
• 3 min @ 50% (50w)
• 30 sec @ 135% (135w)
• 3:30 min @ 115-110% (115-110w)
• 3 min @ 50% (50w)
• 30 sec @ 135-130% (135-130w)
• 3:30 min @ 115-110% (115-110w)
• 3 min @ 50% (50w)
• 30 sec @ 130% (130w)
• 3:30 min @ 110% (110w)
• 5 min @ 50% (50w)