Cycling Workout
4x4 Minute Power Intervals
Four 4-minute intervals at very high intensity. This format is proven to be one of the most effective ways to improve VO2 max, allowing for sustained high-power output.
4x4 Minute Power Intervals
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Warm up
10:00 @ 90-140W (50-65% FTP)
Main Set
3:00 @ 140-160W (75% FTP)
2:00 @ 160-180W (85% FTP)
1:00 @ 180-200W (95% FTP)
3:00 recovery @ 100-120W (55% FTP)
Repeat 3 times:
1. Hard: 4:00 @ 220-240W (115% FTP)
2. Easy: 4:00 @ 100-120W (55% FTP)
4:00 @ 220-240W (115% FTP)
Cool Down
10:00 @ 100-120W (55% FTP)
Total Duration: 57:00
About the Author
I'm a software developer and cycling enthusiast from Germany with over 10 years of experience. I've personally tested and refined all these workouts over the past years, and I can confidently say they will help improve your cycling performance through structured training.