Z4/Z5 4x4@112 & 8@95

• Cycling
• 1hTime
• 74Stress
• 0.86Intensity
• 190Popularity

About this workout

This Norwegian 4x4 workout delivers punishing intervals at 112% FTP, pushing your VO2 max to new heights with four minutes of hard effort followed by a solid recovery. Perfect for developing the aerobic ceiling needed for race kicks and those steep climbs when every watt counts.

Workout structure

• 46 sec @ 30% (30w)
• 46 sec @ 34% (34w)
• 46 sec @ 37% (37w)
• 46 sec @ 39% (39w)
• 46 sec @ 42% (42w)
• 46 sec @ 45% (45w)
• 46 sec @ 48% (48w)
• 46 sec @ 50% (50w)
• 46 sec @ 53% (53w)
• 46 sec @ 56% (56w)
• 46 sec @ 58% (58w)
• 46 sec @ 61% (61w)
• 48 sec @ 65% (65w)
• 4X
  • 4 min @ 112% (112w)
  • 5 min @ 50% (50w)
• 8 min @ 95% (95w)
• 51 sec @ 50% (50w)
• 51 sec @ 45% (45w)
• 51 sec @ 41% (41w)
• 51 sec @ 38% (38w)
• 51 sec @ 34% (34w)
• 51 sec @ 30% (30w)
• 54 sec @ 25% (25w)