Cycling · VO2max
NORWEGIAN 4 × 4
4 × 4 min at ~110–120% FTP, 3–4 min easy
THE STORY
The 4 × 4 format comes from Helgerud and colleagues' Norwegian study (originally running): 4 minutes at 90–95% of maximum heart rate, each followed by 3 minutes of active recovery at about 70%. On the bike we set it by %FTP.
Sources
- Aerobic high-intensity intervals improve VO2max more than moderate training — Medicine & Science in Sports & Exercise (PubMed), 2007
WHAT IT TRAINS
VO2max — the ceiling of your aerobic engine.
WHO IT'S FOR
Anyone, from fitness riders to racers. Short enough to fit into a lunch break.
HOW TO DO IT
- 01Warm up 15 minutes.
- 024 × 4 minutes at about 110–120% FTP (very hard, 90–95% of max heart rate).
- 033–4 minutes easy between.
- 04Cool down 10 minutes.
SCALED VERSION
4 × 3 minutes at 105–110% FTP.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.
THE WORKOUT, STEP BY STEP
CYCLING55min
Norwegian 4 × 4
4 × 4 min at ~110–120% FTP, 3–4 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/norwegian-4x4-bike
WARMUP15 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL4 minTarget: 110-120% FTP
RECOVERY3m 30sTarget: 48.5-51.5% FTP
Easy.
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingVO2maxDifficulty 4 of 5 — Very hard
Seiler 4 × 8
4 × 8 min at the highest power you can hold for all four, 2 min easy
1 h 10Inspired by Stephen Seiler
NOT HERE? DESCRIBE IT.
Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.
Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.