Anaerobic

SF - Norway

  • Cycling
  • 1h 0mTime
  • 71Stress
  • 0.83Intensity
  • 441Popularity

About this workout

This workout features a gnarly main set of 20 × 10 seconds at nearly max effort, designed to build your raw sprinting power and lactate tolerance, perfect for closing gaps in a race or launching a breakaway. A classic Norwegian 4×4 style session, it hones the top-end punch you need for those savage attacks on the climbs.

foldingbikebass

Workout structure

  • Recovery 40 sec @ 40% (40w)
  • Recovery 2:15 min @ 50% (50w)
  • Recovery 15 sec @ 60% (60w)
  • FTP 15 sec @ 65% (65w)
  • FTP 15 sec @ 70% (70w)
  • FTP 15 sec @ 75% (75w)
  • FTP 15 sec @ 80% (80w)
  • FTP 10 sec @ 85% (85w)
  • Recovery 50 sec @ 50% (50w)
  • FTP 13 sec @ 100% (100w)
  • Recovery 30 sec @ 50% (50w)
  • MAP 10 sec @ 116% (116w)
  • Recovery 15 sec @ 50% (50w)
  • MAP 10 sec @ 128% (128w)
  • Recovery 1:45 min @ 50% (50w)
  • FTP 9 sec @ 100% (100w)
  • FTP 10 sec @ 90% (90w)
  • FTP 8 sec @ 80% (80w)
  • FTP 8 sec @ 95% (95w)
  • Recovery 8 sec @ 60% (60w)
  • Recovery 15 sec @ 40% (40w)
  • FTP 13 sec @ 65% (65w)
  • FTP 10 sec @ 80% (80w)
  • MAP 14 sec @ 110% (110w)
  • FTP 8 sec @ 75% (75w)
  • FTP 8 sec @ 85% (85w)
  • Recovery 8 sec @ 60% (60w)
  • FTP 11 sec @ 75% (75w)
  • Recovery 9 sec @ 60% (60w)
  • MAP 8 sec @ 105% (105w)
  • FTP 11 sec @ 100% (100w)
  • FTP 8 sec @ 65% (65w)
  • FTP 8 sec @ 90% (90w)
  • FTP 23 sec @ 85% (85w)
  • Recovery 8 sec @ 50% (50w)
  • MAP 8 sec @ 105% (105w)
  • FTP 17 sec @ 100% (100w)
  • Recovery 15 sec @ 45% (45w)
  • MAP 8 sec @ 118% (118w)
  • Recovery 11 sec @ 50% (50w)
  • FTP 8 sec @ 95% (95w)
  • FTP 9 sec @ 65% (65w)
  • Recovery 10 sec @ 45% (45w)
  • FTP 10 sec @ 75% (75w)
  • MAP 11 sec @ 111% (111w)
  • FTP 17 sec @ 85% (85w)
  • Recovery 18 sec @ 55% (55w)
  • FTP 10 sec @ 105% (105w)
  • FTP 12 sec @ 95% (95w)
  • FTP 10 sec @ 80% (80w)
  • FTP 8 sec @ 90% (90w)
  • FTP 8 sec @ 80% (80w)
  • Recovery 10 sec @ 45% (45w)
  • FTP 9 sec @ 100% (100w)
  • Recovery 7 sec @ 60% (60w)
  • FTP 9 sec @ 100% (100w)
  • FTP 19 sec @ 95% (95w)
  • FTP 9 sec @ 70% (70w)
  • FTP 8 sec @ 105% (105w)
  • Recovery 8 sec @ 50% (50w)
  • FTP 14 sec @ 65% (65w)
  • Recovery 20 sec @ 55% (55w)
  • MAP 12 sec @ 104% (104w)
  • FTP 15 sec @ 95% (95w)
  • FTP 8 sec @ 75% (75w)
  • FTP 8 sec @ 90% (90w)
  • Recovery 31 sec @ 55% (55w)
  • Recovery 8 sec @ 60% (60w)
  • FTP 12 sec @ 100% (100w)
  • FTP 11 sec @ 85% (85w)
  • MAP 8 sec @ 107% (107w)
  • FTP 11 sec @ 100% (100w)
  • FTP 8 sec @ 85% (85w)
  • FTP 22 sec @ 90% (90w)
  • MAP 14 sec @ 110% (110w)
  • FTP 8 sec @ 95% (95w)
  • FTP 8 sec @ 80% (80w)
  • Recovery 17 sec @ 45% (45w)
  • MAP 8 sec @ 115% (115w)
  • FTP 21 sec @ 95% (95w)
  • MAP 15 sec @ 118% (118w)
  • MAP 22 sec @ 112% (112w)
  • MAP 8 sec @ 118% (118w)
  • FTP 8 sec @ 100% (100w)
  • FTP 8 sec @ 85% (85w)
  • Recovery 8 sec @ 55% (55w)
  • FTP 22 sec @ 95% (95w)
  • FTP 13 sec @ 75% (75w)
  • Recovery 12 sec @ 55% (55w)
  • FTP 16 sec @ 75% (75w)
  • FTP 11 sec @ 70% (70w)
  • MAP 8 sec @ 110% (110w)
  • FTP 9 sec @ 90% (90w)
  • FTP 8 sec @ 100% (100w)
  • FTP 8 sec @ 75% (75w)
  • FTP 8 sec @ 100% (100w)
  • FTP 10 sec @ 75% (75w)
  • Recovery 8 sec @ 45% (45w)
  • Recovery 14 sec @ 55% (55w)
  • Recovery 8 sec @ 45% (45w)
  • MAP 12 sec @ 114% (114w)
  • FTP 10 sec @ 95% (95w)
  • MAP 8 sec @ 116% (116w)
  • Recovery 8 sec @ 60% (60w)
  • Recovery 11 sec @ 55% (55w)
  • Recovery 12 sec @ 50% (50w)
  • Recovery 11 sec @ 70% (70w)
  • MAP 11 sec @ 112% (112w)
  • MAP 10 sec @ 105% (105w)
  • FTP 13 sec @ 65% (65w)
  • Recovery 13 sec @ 55% (55w)
  • FTP 9 sec @ 80% (80w)
  • FTP 13 sec @ 75% (75w)
  • Recovery 9 sec @ 60% (60w)
  • MAP 8 sec @ 110% (110w)
  • MAP 14 sec @ 104% (104w)
  • FTP 11 sec @ 80% (80w)
  • FTP 9 sec @ 100% (100w)
  • Recovery 21 sec @ 55% (55w)
  • FTP 8 sec @ 75% (75w)
  • FTP 12 sec @ 90% (90w)
  • FTP 8 sec @ 65% (65w)
  • FTP 11 sec @ 70% (70w)
  • MAP 12 sec @ 104% (104w)
  • FTP 8 sec @ 95% (95w)
  • FTP 8 sec @ 65% (65w)
  • FTP 8 sec @ 95% (95w)
  • Recovery 8 sec @ 50% (50w)
  • Recovery 10 sec @ 60% (60w)
  • MAP 10 sec @ 105% (105w)
  • FTP 14 sec @ 95% (95w)
  • Recovery 8 sec @ 60% (60w)
  • MAP 8 sec @ 128% (128w)
  • FTP 8 sec @ 75% (75w)
  • FTP 8 sec @ 90% (90w)
  • FTP 11 sec @ 65% (65w)
  • Recovery 19 sec @ 45% (45w)
  • FTP 12 sec @ 65% (65w)
  • MAP 15 sec @ 125% (125w)
  • MAP 10 sec @ 112% (112w)
  • FTP 8 sec @ 90% (90w)
  • MAP 8 sec @ 119% (119w)
  • FTP 16 sec @ 90% (90w)
  • FTP 13 sec @ 100% (100w)
  • MAP 16 sec @ 111% (111w)
  • FTP 23 sec @ 85% (85w)
  • FTP 8 sec @ 70% (70w)
  • MAP 8 sec @ 119% (119w)
  • FTP 8 sec @ 80% (80w)
  • Recovery 13 sec @ 60% (60w)
  • FTP 11 sec @ 95% (95w)
  • MAP 20 sec @ 119% (119w)
  • MAP 12 sec @ 109% (109w)
  • FTP 15 sec @ 70% (70w)
  • FTP 8 sec @ 65% (65w)
  • FTP 8 sec @ 45% (45w)
  • MAP 8 sec @ 105% (105w)
  • FTP 11 sec @ 75% (75w)
  • AC 13 sec @ 124% (124w)
  • MAP 13 sec @ 134% (134w)
  • FTP 13 sec @ 95% (95w)
  • FTP 8 sec @ 80% (80w)
  • FTP 9 sec @ 65% (65w)
  • MAP 23 sec @ 118% (118w)
  • MAP 8 sec @ 126% (126w)
  • MAP 8 sec @ 118% (118w)
  • FTP 13 sec @ 80% (80w)
  • AC 15 sec @ 132% (132w)
  • FTP 11 sec @ 70% (70w)
  • Recovery 8 sec @ 45% (45w)
  • FTP 8 sec @ 65% (65w)
  • Recovery 8 sec @ 45% (45w)
  • FTP 8 sec @ 75% (75w)
  • Recovery 10 sec @ 50% (50w)
  • FTP 9 sec @ 95% (95w)
  • Recovery 12 sec @ 60% (60w)
  • FTP 9 sec @ 105% (105w)
  • Recovery 10 sec @ 45% (45w)
  • FTP 13 sec @ 75% (75w)
  • Recovery 30 sec @ 45% (45w)
  • Recovery 13 sec @ 50% (50w)
  • FTP 8 sec @ 100% (100w)
  • FTP 12 sec @ 65% (65w)
  • MAP 8 sec @ 123% (123w)
  • Recovery 9 sec @ 50% (50w)
  • FTP 22 sec @ 100% (100w)
  • FTP 8 sec @ 85% (85w)
  • FTP 17 sec @ 70% (70w)
  • FTP 12 sec @ 100% (100w)
  • MAP 8 sec @ 117% (117w)
  • AC 16 sec @ 130% (130w)
  • MAP 8 sec @ 112% (112w)
  • MAP 9 sec @ 116% (116w)
  • FTP 19 sec @ 95% (95w)
  • MAP 21 sec @ 109% (109w)
  • MAP 29 sec @ 104% (104w)
  • MAP 21 sec @ 109% (109w)
  • FTP 10 sec @ 95% (95w)
  • FTP 10 sec @ 75% (75w)
  • Recovery 13 sec @ 55% (55w)
  • Recovery 10 sec @ 60% (60w)
  • FTP 13 sec @ 100% (100w)
  • FTP 10 sec @ 75% (75w)
  • Recovery 11 sec @ 55% (55w)
  • FTP 10 sec @ 95% (95w)
  • Recovery 7 sec @ 60% (60w)
  • Recovery 25 sec @ 45% (45w)
  • Recovery 8 sec @ 55% (55w)
  • Recovery 19 sec @ 45% (45w)
  • Recovery 8 sec @ 60% (60w)
  • Recovery 8 sec @ 45% (45w)
  • MAP 8 sec @ 106% (106w)
  • Recovery 8 sec @ 60% (60w)
  • FTP 13 sec @ 80% (80w)
  • FTP 8 sec @ 65% (65w)
  • MAP 8 sec @ 105% (105w)
  • Recovery 11 sec @ 55% (55w)
  • Recovery 8 sec @ 60% (60w)
  • Recovery 13 sec @ 45% (45w)
  • FTP 8 sec @ 65% (65w)
  • MAP 8 sec @ 111% (111w)
  • FTP 11 sec @ 80% (80w)
  • Recovery 8 sec @ 55% (55w)
  • FTP 10 sec @ 80% (80w)
  • Recovery 43 sec @ 40% (40w)
  • Recovery 9 sec @ 50% (50w)
  • Recovery 26 sec @ 45% (45w)
  • FTP 10 sec @ 90% (90w)
  • Recovery 12 sec @ 50% (50w)
  • FTP 13 sec @ 70% (70w)
  • AC 8 sec @ 124% (124w)
  • FTP 10 sec @ 85% (85w)
  • Recovery 31 sec @ 40% (40w)
  • FTP 12 sec @ 95% (95w)
  • MAP 8 sec @ 111% (111w)
  • MAP 9 sec @ 107% (107w)
  • Recovery 13 sec @ 60% (60w)
  • FTP 8 sec @ 95% (95w)
  • Recovery 8 sec @ 55% (55w)
  • FTP 8 sec @ 85% (85w)
  • FTP 17 sec @ 105% (105w)
  • FTP 9 sec @ 80% (80w)
  • FTP 10 sec @ 75% (75w)
  • MAP 9 sec @ 106% (106w)
  • Recovery 13 sec @ 60% (60w)
  • FTP 11 sec @ 70% (70w)
  • FTP 9 sec @ 80% (80w)
  • FTP 8 sec @ 65% (65w)
  • MAP 10 sec @ 112% (112w)
  • FTP 16 sec @ 65% (65w)
  • FTP 14 sec @ 85% (85w)
  • MAP 11 sec @ 112% (112w)
  • Recovery 9 sec @ 55% (55w)
  • MAP 8 sec @ 127% (127w)
  • AC 8 sec @ 192% (192w)
  • AC 20 sec @ 129% (129w)
  • Recovery 9 sec @ 55% (55w)
  • AC 9 sec @ 148% (148w)
  • Recovery 53 sec @ 30% (30w)
  • Recovery 4:53 min @ 50% (50w)