VO2max 4x4

• Cycling
• 1h 5mTime
• 83Stress
• 0.87Intensity
• 20Popularity

About this workout

The Norwegian 4x4 workout pushes your limits with four minutes at 120% FTP, enhancing your aerobic ceiling and preparing you for tough climbs or breakaway efforts. This session is perfect for turning up the intensity mid-week while boosting your performance for group rides and time trials.

Workout structure

• Warm-Up 15 min @ 50-70% (50-70w)
• 3X
  • Active 30 sec @ 100% (100w)
  • Rest 1 min @ 60% (60w)
• 4X
  • Active 3 min @ 50% (50w)
  • Active 4 min @ 120% (120w)
• Rest 3 min @ 50% (50w)
• Cooldown 15 min @ 65-40% (65-40w)