VO2max interval 2x 4x4'

• Cycling
• 1h 45mTime
• 123Stress
• 0.84Intensity
• 35Popularity

About this workout

This VO2 max workout features the Norwegian 4x4 protocol, pushing your limits with 2 sets of 4-minute intervals at 108% FTP, perfect for developing your aerobic ceiling and capacity for tackling steep climbs or race kicks. It's a solid choice when you're looking to boost your performance and stamina for those intense mid-week efforts.

Workout structure

• 10 min @ 50-55% (50-55w)
• 3X
  • 1 min @ 80% (80w) 120 rpm
  • 1 min @ 55% (55w)
• 10 min @ 70% (70w)
• 4X
  • 4 min @ 108% (108w)
  • Rest 3 min @ 55% (55w)
• 8 min @ 55% (55w)
• 4X
  • 4 min @ 108% (108w)
  • Rest 3 min @ 55% (55w)
• 15 min @ 55% (55w)