Norwegian 4x4 Intervals on the Bike
Four 4-minute efforts at 90 to 95% of max heart rate with 3 minutes of active recovery, the Norwegian 4x4 adapted to cycling.
- Duration
- 53 min
- Effort
- 53
- Level
- Intermediate
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalVO2max 90 to 95% HRmax, steady | 4 min | 106-115% FTP90-95% HRmax |
| 3.2 | RecoveryEndurance Active recovery, keep moving | 3 min | 50-65% FTP65-72% HRmax |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
The Norwegian 4x4 comes from exercise research in Trondheim and is widely known through a 2007 study by Helgerud and colleagues. Four efforts of 4 minutes at 90 to 95% of maximum heart rate alternate with 3 minutes of active recovery at about 70%. In that study the 4x4 group improved VO2max more than groups that trained continuously at moderate intensity.
The original method is steered by heart rate. On the bike the power target here is 106 to 115% of FTP, and the heart rate range is included for riders who train by heart rate. Heart rate needs about two minutes to reach the range, so ride the first minute of each effort by power and feel.
The session fits almost any rider with some interval experience and works in the base and build phases. Once a week is enough for most people. To progress, add a fifth repeat or raise the power within the range.
Tips
- Judge the first minute of each effort by power, because heart rate lags behind.
- Keep the recovery active with light but steady pressure, not a soft pedal.
- If heart rate goes above 95% in the second effort, ease the power slightly.
Origin
Format from the Norwegian 4x4 interval research published by Helgerud and colleagues in 2007.
Good forGeneral fitnessRoad raceStandard-distance triathlon
Season phaseBaseBuild