Progressive 4x4's
- Cycling
- 1h 3mTime
- 79Stress
- 0.87Intensity
- 45Popularity
About this workout
Progressive 4x4's, inspired by the Norwegian 4x4 protocol, deliver short, intense bursts of effort that build your kick for closing gaps and enhancing your raw sprinting power. This workout is perfect for sharpening your top-end punch needed during race kicks or when attacking on climbs.
Workout structure
- Warm-Up 4 min @ 45-75% (45-75w)
- 4X
- Active 15 sec @ 115% (115w)
- Rest 30 sec @ 50% (50w)
- Active 30 sec @ 60% (60w)
- 4X
- Active 15 sec @ 120% (120w)
- Rest 30 sec @ 50% (50w)
- Active 30 sec @ 60% (60w)
- 4X
- Active 15 sec @ 125% (125w)
- Rest 30 sec @ 50% (50w)
- Active 30 sec @ 60% (60w)
- 4X
- Active 15 sec @ 130% (130w)
- Rest 30 sec @ 50% (50w)
- Active 30 sec @ 60% (60w)
- Active 4 min @ 85% (85w)
- Active 2:30 min @ 100% (100w)
- Active 1 min @ 115% (115w)
- Active 30 sec @ 125% (125w)
- Active 3 min @ 50% (50w)
- Active 4 min @ 85% (85w)
- Active 2:30 min @ 100% (100w)
- Active 1 min @ 115% (115w)
- Active 30 sec @ 125% (125w)
- Active 3 min @ 50% (50w)
- Active 4 min @ 85% (85w)
- Active 2:30 min @ 100% (100w)
- Active 1 min @ 115% (115w)
- Active 30 sec @ 125% (125w)
- Active 3 min @ 50% (50w)
- Active 4 min @ 85% (85w)
- Active 2:30 min @ 100% (100w)
- Active 1 min @ 115% (115w)
- Active 30 sec @ 125% (125w)
- Cooldown 4 min @ 75-45% (75-45w)