VO2Max

HIT 4x4@110%

  • Cycling
  • 48mTime
  • 59Stress
  • 0.86Intensity
  • 90Popularity

About this workout

This Norwegian 4x4 workout delivers a powerful punch, pushing your VO2 max with 30-second efforts at 90% FTP, perfect for boosting your aerobic ceiling and stamina for climbs or breakaways. It's an essential session for cyclists looking to sharpen their edge and tackle the toughest challenges on race day.

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Workout structure

  • 5 min @ 40-70% (40-70w)
  • 30 sec @ 90% (90w) 100 rpm
  • Rest 30 sec @ 60% (60w)
  • 4X
    • 30 sec @ 90% (90w) 100 rpm
    • Rest 30 sec @ 60% (60w)
  • 1 min @ 60% (60w)
  • 4 min @ 110% (110w)
  • Rest 4 min @ 50% (50w)
  • 4 min @ 110% (110w)
  • Rest 4 min @ 50% (50w)
  • 4 min @ 110% (110w)
  • Rest 4 min @ 50% (50w)
  • 4 min @ 110% (110w)
  • Rest 4 min @ 50% (50w)
  • 5 min @ 70-40% (70-40w)