4x4 Minutes Progressive VO2 Max

A beginner-friendly version of the classic 4x4 intervals, with lower intensities and longer recovery periods.

Display Mode:

Beginner

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