Rad 4x4 HITneu

• Cycling
• 1hTime
• 63Stress
• 0.79Intensity
• 551Popularity

About this workout

The Rad 4x4 HITneu workout features four brutal 3-minute intervals at 100% FTP, separated by 4-minute recoveries, perfect for pushing your lactate tolerance and building that top-end punch. This classic Norwegian 4x4 structure is ideal for those looking to sustain high power in weekly group rides and time trials while developing the capacity needed for race kicks and breakaways.

Workout structure

• 10 min @ 41% (41w)
• 4 min @ 76% (76w)
• 3 min @ 80% (80w)
• 3 min @ 84% (84w)
• 1 min @ 91% (91w)
• 5 min @ 48% (48w)
• 4X
  • 1 min @ 112% (112w)
  • 3 min @ 100% (100w)
  • 4 min @ 48% (48w)
• 2 min @ 55% (55w)