VO2Max

Norwegian 4x4@110%

  • Cycling
  • 1h 5mTime
  • 74Stress
  • 0.83Intensity
  • 91Popularity

About this workout

Norwegian 4×4 protocol: 4 × 4 minutes at 110% FTP with 4-minute breaks. Time-tested VO2 max work from Scandinavian training.

Pano

Workout structure

  • Warm-Up 10 min @ 40-65% (40-65w)
  • 1 min @ 70% (70w)
  • Cooldown 1 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 1 min @ 110% (110w)
  • 3 min @ 40% (40w)
  • 4X
    • 4 min @ 110% (110w)
    • 4 min @ 40% (40w)
  • 1 min @ 110% (110w)
  • 1 min @ 85% (85w)
  • 1 min @ 80% (80w)
  • 1 min @ 75% (75w)
  • 1 min @ 70% (70w)
  • 10 min @ 65-40% (65-40w)