VO2Max

Norwegian 4x4

  • Cycling
  • 50mTime
  • 74Stress
  • 0.94Intensity
  • 60Popularity

About this workout

This VO2 max workout pushes your limits with two sets of 30-second efforts at nearly 110% FTP, perfect for developing your aerobic ceiling and handling those steep climbs. It's a must-have for serious cyclists looking to boost their performance in group rides and time trials, similar to the Norwegian 4x4 protocol.

LunaticHornet

Workout structure

  • Warm-Up 3 min @ 50% (50w)
  • Warm-Up 3 min @ 60-80% (60-80w)
  • 2X
    • 1 min @ 50% (50w)
    • Work 30 sec @ 110% (110w) 110 rpm
  • Rest 2 min @ 50% (50w) 75 rpm
  • Work 4:30 min @ 120% (120w) 90 rpm
  • Rest 3:45 min @ 50% (50w) 75 rpm
  • Work 4:30 min @ 120% (120w) 90 rpm
  • 3:45 min @ 50% (50w)
  • 4:30 min @ 120% (120w)
  • Rest 3:45 min @ 50% (50w) 75 rpm
  • Work 4:30 min @ 120% (120w) 90 rpm
  • Cool-down 10 min @ 50% (50w) 75 rpm