W05D1-TORQUE 4x4 = 16 - TrainerDay.com

• Cycling
• 58mTime
• 61Stress
• 0.79Intensity
• 41Popularity

About this workout

The Torque 4x4 workout features a classic Norwegian 4x4 structure, alternating between intense 4-minute efforts at 100% FTP and 3-minute recoveries, perfect for pushing your threshold power. This session is essential for improving your performance in time trials and group rides, delivering the sustainable strength you need to hold your own on race day.

Workout structure

• Active 10 min @ 35-65% (35-65w)
• 2X
  • Active 1 min @ 95% (95w)
  • Rest 30 sec @ 60% (60w)
• Active 1 min @ 95-100% (95-100w)
• Active 30 sec @ 60-65% (60-65w)
• Active 3 min @ 65-75% (65-75w)
• Active 2 min @ 75% (75w)
• Active 5 min @ 75-70% (75-70w)
• Active 4 min @ 100% (100w) 65 rpm
• 3X
  • Active 3 min @ 55% (55w)
  • Active 4 min @ 100% (100w) 65 rpm
• Rest 3 min @ 55% (55w)
• Active 6 min @ 50-30% (50-30w)