VO2Max 4x4'

• Cycling
• 44mTime
• 67Stress
• 0.95Intensity
• 13KPopularity

About this workout

This Norwegian 4x4 workout pushes your limits with 4-minute efforts at 120% FTP, building your aerobic ceiling and preparing you for the demands of steep climbs or race kicks. It’s perfect for boosting your VO2 max while keeping recovery structured, making it a staple for serious cyclists looking to improve performance.

Workout structure

• Warm-Up 3 min @ 50% (50w)
• Warm-Up 3 min @ 60-80% (60-80w)
• 2X
  • Work 30 sec @ 110% (110w) 110 rpm
  • Rest 1 min @ 50% (50w) 75 rpm
• Work 30 sec @ 110% (110w) 110 rpm
• Rest 2 min @ 50% (50w) 75 rpm
• Work 4 min @ 120% (120w) 90 rpm
• Rest 4 min @ 50% (50w) 80 rpm
• 2X
  • Work 4 min @ 120% (120w) 90 rpm
  • Rest 4 min @ 50% (50w) 75 rpm
• Work 4 min @ 120% (120w) 90 rpm
• Cool-down 5 min @ 50% (50w) 75 rpm