VO2Max 4x4' - Rng

• Cycling
• 38mTime
• 60Stress
• 0.97Intensity
• 75Popularity

About this workout

This Norwegian 4x4 workout pushes your limits with two sets of 4 minutes at 120% FTP, designed to elevate your aerobic ceiling for those steep climbs and race scenarios. Perfect for building the capacity needed to respond to sudden attacks in group rides or time trials, it delivers a solid return on effort.

Workout structure

• Warm-Up 10 min @ 50% (50w)
• Work 4 min @ 120% (120w) 90 rpm
• Rest 3 min @ 50% (50w) 80 rpm
• 2X
  • Work 4 min @ 120% (120w) 90 rpm
  • Rest 3 min @ 50% (50w) 75 rpm
• Work 4 min @ 120% (120w) 90 rpm
• Cool-down 3 min @ 50% (50w) 75 rpm