VO2Max 4 sets 3x2'

• Cycling
• 34mTime
• 51Stress
• 0.94Intensity
• 15Popularity

About this workout

This VO2 Max workout features 4 sets of 3-minute efforts at 120% FTP, pushing your aerobic ceiling and building the capacity you need for those demanding climbs and intense race scenarios. Perfect for those looking to replicate the Norwegian 4x4 protocol or just boost their top-end power, this session offers a solid return on investment for your cycling 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 3 min @ 120% (120w) 90 rpm
• Rest 2 min @ 50% (50w) 80 rpm
• 2X
  • Work 3 min @ 120% (120w) 90 rpm
  • Rest 2 min @ 50% (50w) 75 rpm
• Work 3 min @ 120% (120w) 90 rpm
• Cool-down 5 min @ 50% (50w) 75 rpm