L5/L2 VO2 Max and Strength Endurance Intervals Zwift
- Cycling
- 1h 40mTime
- 132Stress
- 0.89Intensity
- 30Popularity
About this workout
This workout features 10 hard-hitting intervals of 2 minutes at 125% FTP, perfect for building raw sprinting power and lactate tolerance, reminiscent of the classic Norwegian 4x4 protocol. It's ideal for developing the kick needed to close gaps in a group ride or ramping up your performance for tough race finishes.
Workout structure
- Active 2 min @ 40% (40w)
- Active 2 min @ 50% (50w)
- Active 2 min @ 60% (60w)
- Active 2 min @ 80% (80w)
- Active 2 min @ 40% (40w)
- Active 2 min @ 125% (125w)
- Active 2 min @ 80% (80w)
- Active 2 min @ 85% (85w)
- Active 2 min @ 125% (125w)
- Active 5 min @ 45% (45w)
- Active 2 min @ 125% (125w)
- Active 2 min @ 80% (80w)
- Active 2 min @ 85% (85w)
- Active 2 min @ 125% (125w)
- Active 5 min @ 45% (45w)
- Active 2 min @ 125% (125w)
- Active 2 min @ 80% (80w)
- Active 2 min @ 85% (85w)
- Active 2 min @ 125% (125w)
- Active 5 min @ 45% (45w)
- Active 2 min @ 125% (125w)
- Active 2 min @ 80% (80w)
- Active 2 min @ 85% (85w)
- Active 2 min @ 125% (125w)
- Active 5 min @ 45% (45w)
- Active 2 min @ 125% (125w)
- Active 2 min @ 80% (80w)
- Active 2 min @ 85% (85w)
- Active 2 min @ 125% (125w)
- Active 5 min @ 45% (45w)
- Active 20 min @ 73% (73w)
- Cooldown 5 min @ 55-35% (55-35w)