threshold

MAP 4×4 @85%

  • Cycling
  • 1h 21mTime
  • 95Stress
  • 0.84Intensity
  • 140Popularity

About this workout

This MAP 4×4 workout, inspired by the Norwegian 4x4 method, features intense efforts at 100% FTP that will push your threshold and VO2 max, ideal for improving your performance in group rides and time trials. It's a solid choice for building your sustainable power and tackling those tough race efforts when it matters most.

0_MJ

Workout structure

  • 10 min @ 60% (60w)
  • 5 min @ 70% (70w)
  • 4X
    • 4 min @ 100% (100w)
    • 3 min @ 65% (65w)
  • 10 min @ 65% (65w)
  • 4X
    • 4 min @ 100% (100w)
    • 3 min @ 65% (65w)