Long HIIT 4x3 + 4x4 min 120/75%

• Cycling
• 1h 7mTime
• 114Stress
• 1.01Intensity
• 30Popularity

About this workout

This Norwegian 4x4 workout pushes your limits with 4-minute intervals at 120% FTP, perfect for building that top-end aerobic capacity needed for tough climbs and race scenarios. It's a powerful session designed to elevate your VO2 max while maintaining a solid recovery pace in between, making it a great addition to your training arsenal.

Workout structure

• 5 min @ 60% (60w)
• 3 min @ 120% (120w)
• 3 min @ 75% (75w)
• 4X
  • 3 min @ 120% (120w)
  • Rest 3 min @ 70% (70w)
• 4X
  • 4 min @ 120% (120w)
  • Rest 4 min @ 65% (65w)