VO2Max 4x4 extended with LT1 ramp

• Cycling
• 2h 0mTime
• 124Stress
• 0.79Intensity
• 40Popularity

About this workout

This VO2Max workout features an extended Norwegian 4x4 main set, pushing your limits with four hard minutes at 118.6% FTP, followed by active recovery to build your aerobic ceiling. Perfect for ramp test preparation or adding intensity to your training plan, it’s designed to boost your performance when the road gets steep or during race efforts.

Workout structure

• Warm-Up 10 min @ 39% (39w)
• Work 10 min @ 45% (45w) 110 rpm
• Work 10 min @ 51% (51w) 110 rpm
• Rest 10 min @ 58% (58w) 70 rpm
• Work 10 min @ 64% (64w) 90 rpm
• Work 10 min @ 71% (71w) 90 rpm
• Rest 10 min @ 77% (77w) 70 rpm
• Work 10 min @ 83% (83w) 90 rpm
• 4 min @ 40% (40w) 70 rpm
• 4X
  • 4 min @ 119% (119w) 90 rpm
  • Rest 4 min @ 40% (40w)
• 4 min @ 48% (48w) 75 rpm