RideVO2max
Norwegian 4 × 4
4 × 4 min at ~110–120% FTP, 3–4 min easy
- 55 min
- 16:00
- Very hardDifficulty 4 of 5 — Very hard
What we typed
Warm up 15 min building from 50% to 75% FTP. 4 × (4 min at 110–120% FTP, 3 min 30 s easy at 50% FTP). Cool down 10 min at 50% FTP.
Fit File Forge built the steps below from these words — the same steps your watch gets.
Describe your ownThe session
Warm up
Build from 50% to 75% FTP.
Rep
Easy
Cool down
Targets
Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.
- 50–75% FTP
- 110–120% FTP
- 49–52% FTP
About this session
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.
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.
Sources
- Aerobic high-intensity intervals improve VO2max more than moderate training — Medicine & Science in Sports & Exercise (PubMed), 2007
Related workouts
Norwegian 4 × 4
4 × 4 min at 90–95% max HR, 3 min easy jog
5 × 5 VO2max
5 × 5 min at 108–115% FTP, 5 min easy
Seiler 4 × 8
4 × 8 min at the highest power you can hold for all four, 2 min easy
6 × 3 VO2max
6 × 3 min at 115–120% FTP, 3 min easy
NOT HERE? DESCRIBE IT.
Describe it and it's built for your Garmin — your coach can plan the weeks around it.