Anaerobic

Norwegian 4x4

  • Cycling
  • 45mTime
  • 85Stress
  • 1.06Intensity
  • 192Popularity

About this workout

Four 4-minute efforts at 135% FTP with 3-minute recovery — Norwegian intervals at elevated anaerobic intensity. Brutal but short, building the top-end power you need for attacks and final kicks.

sasab

Workout structure

  • Warm-Up 3 min @ 50-60% (50-60w)
  • Warm-Up 3 min @ 60-80% (60-80w)
  • 3X
    • Work 30 sec @ 110% (110w) 110 rpm
    • Rest 1 min @ 60% (60w) 75 rpm
  • Work 2 min @ 60% (60w) 110 rpm
  • 4X
    • Rest 4 min @ 135% (135w) 75 rpm
    • Rest 3 min @ 60% (60w)
  • Work 5 min @ 60% (60w) 90 rpm