Cycling Workout
4x4 Minutes Progressive VO2 Max
A beginner-friendly version of the classic 4x4 intervals, with lower intensities and longer recovery periods.
Want to know your current VO2 Max? Try our VO2 Max Calculator
4x4 Minutes Progressive VO2 Max
wattsCalculate
Warm up
10:00 @ 90-140W (50-65% FTP)
Main Set
3:00 @ 130-150W (70% FTP)
2:00 @ 140-160W (75% FTP)
1:00 @ 150-170W (80% FTP)
4:00 recovery @ 100-120W (55% FTP)
Repeat 3 times:
1. Hard: 4:00 @ 180-200W (95% FTP)
2. Easy: 5:00 @ 100-120W (55% FTP)
4:00 @ 180-200W (95% FTP)
Cool Down
10:00 @ 100-120W (55% FTP)
Total Duration: 61:00