Anaerobic

VO2Max 4x4 min

  • Cycling
  • 58mTime
  • 76Stress
  • 0.88Intensity
  • 31Popularity

About this workout

This Norwegian 4x4 workout pushes your limits with 4-minute intervals that build raw sprinting power and lactate tolerance, perfect for closing gaps during intense group rides or race kicks. It's a tough but rewarding session that develops your aerobic ceiling, ensuring you're ready for those challenging climbs.

VMalte

Workout structure

  • Warm-Up 8 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 1 min @ 130% (130w) 90 rpm
  • Rest 3 min @ 115% (115w) 80 rpm
  • Work 4 min @ 50% (50w) 90 rpm
  • Rest 1 min @ 130% (130w) 75 rpm
  • Work 3 min @ 115% (115w) 90 rpm
  • Rest 4 min @ 50% (50w) 75 rpm
  • Work 1 min @ 130% (130w) 90 rpm
  • Cool-down 3 min @ 115% (115w) 75 rpm
  • 4 min @ 50% (50w)
  • 1 min @ 130% (130w)
  • 3 min @ 115% (115w)
  • 4 min @ 50% (50w)
  • 10 min @ 50-40% (50-40w)