Vo2 Max 4x4

• Cycling
• 1h 12mTime
• 84Stress
• 0.84Intensity
• 51Popularity

About this workout

The Norwegian 4×4 protocol ramps up your aerobic ceiling with four hard efforts at 118% FTP, perfect for pushing through tough climbs or high-intensity group rides. This session is all about developing the capacity you need for those gnarly race kicks when it counts.

Workout structure

• Warm-Up 20 min @ 45-75% (45-75w)
• 4X
  • Active 4 min @ 118% (118w)
  • Active 4 min @ 40% (40w)
• Cooldown 20 min @ 65-45% (65-45w)