Polorized 4 x 4

• Cycling
• 28mTime
• 39Stress
• 0.91Intensity
• 140Popularity

About this workout

This steady VO2 max session is a solid way to push your aerobic ceiling, making it perfect for those moments when the road kicks up or you need to respond to race attacks. Incorporate this 4x4 protocol into your training to build the capacity for sustained power during tough climbs or group rides.

Workout structure

• 10 min @ 40-55% (40-55w)
• 4 min @ 121-106% (121-106w)
• 2 min @ 45% (45w)
• 4 min @ 110% (110w)
• 2 min @ 55-40% (55-40w)
• 4 min @ 106-121% (106-121w)
• 2 min @ 45% (45w)