Hard Start VO2max 4x4' - 130/110

• Cycling
• 50mTime
• 65Stress
• 0.88Intensity
• 15Popularity

About this workout

The Hard Start VO2max 4x4' workout, inspired by the Norwegian 4x4 protocol, pushes you to 110% FTP for four minutes, followed by easy recoveries — perfect for building that critical aerobic ceiling needed for tough climbs or race efforts. This workout is a potent way to boost your top-end power and prepare for those gnarly group ride pulls or time trials.

Workout structure

• Active 4 min @ 50% (50w)
• Active 1 min @ 50-72% (50-72w)
• Active 5 min @ 72% (72w)
• Active 1 min @ 72-96% (72-96w)
• Active 2 min @ 96% (96w)
• Active 2 min @ 50% (50w)
• 4X
  • Active 30 sec @ 130% (130w)
  • Active 3:30 min @ 110% (110w)
  • Active 4 min @ 50% (50w)
• Active 3 min @ 70-50% (70-50w)