VO2Max 4x4 - Extended

• Cycling
• 1h 40mTime
• 107Stress
• 0.80Intensity
• 108Popularity

About this workout

The VO2Max 4x4 - Extended workout features intense 4-minute efforts at 120% FTP, designed to push your aerobic ceiling and improve your capacity for those punishing climbs or sprint finishes. This classic Norwegian 4x4 protocol is perfect for boosting your performance in group rides or time trials when you need that extra edge.

Workout structure

• Warm-Up 10 min @ 50% (50w)
• Warm-Up 3 min @ 60-80% (60-80w)
• 3X
  • Work 30 sec @ 130% (130w) 110 rpm
  • Rest 2 min @ 40% (40w) 70 rpm
• 3X
  • Work 4 min @ 120% (120w) 90 rpm
  • Rest 4 min @ 40% (40w) 70 rpm
• Work 4 min @ 120% (120w) 90 rpm
• 25X
  • Work 1 min @ 55% (55w) 75 rpm
  • Rest 1 min @ 60% (60w) 75 rpm
• Cool-down 1:30 min @ 40% (40w) 70 rpm