VO2Max

Seiler 4x4+10m SS

  • Cycling
  • 1hTime
  • 83Stress
  • 0.91Intensity
  • 460Popularity

About this workout

This Seiler 4x4 workout, featuring three intense 4-minute efforts at 120% FTP with short recoveries, is a powerhouse session that boosts your VO2 max for those hard climbs or fierce group ride sprints. Perfect for cyclists looking to elevate their performance and stamina during demanding races or time trials, this classic Norwegian 4x4 protocol delivers maximum gains in a short timeframe.

stuarthardy

Workout structure

  • Warm-Up 10 min @ 25-75% (25-75w)
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 80% (80w) 115 rpm
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 95% (95w) 105 rpm
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 110% (110w) 95 rpm
  • Active 5 min @ 65% (65w)
  • 3X
    • Active 4 min @ 120% (120w)
    • Active 2 min @ 65% (65w)
  • Active 4 min @ 120% (120w)
  • Active 5 min @ 65% (65w)
  • Active 5 min @ 90% (90w)
  • Cooldown 10 min @ 75-25% (75-25w)