Norwegian 4x4

• Cycling
• 49mTime
• 61Stress
• 0.86Intensity
• 50Popularity

About this workout

Four 4-minute efforts at 110% FTP with full recovery between. This Scandinavian classic balances hard work and adequate rest to build consistent VO2 capacity and sustainable power production.

Workout structure

• Warm-Up 3 min @ 50-60% (50-60w)
• Warm-Up 3 min @ 60-80% (60-80w)
• 3X
  • Work 30 sec @ 105% (105w) 100 rpm
  • Work 1 min @ 50% (50w) 75 rpm
• Work 2 min @ 50% (50w) 100 rpm
• 4X
  • 4 min @ 110% (110w)
  • 4 min @ 50% (50w)
• Work 5 min @ 60-40% (60-40w) 90 rpm