Norwegian 4x4 Starter, 3 x 4 min
Three 4-minute efforts at 88 to 93% of max heart rate with 3 minutes of light riding, an entry version of the Norwegian 4x4.
- Duration
- 46 min
- Effort
- 41
- Level
- Beginner
- 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 → 70% FTP54 → 73% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 3 ×Repeat these steps | |||
| 3.1 | IntervalVO2max Hard but controlled | 4 min | 103-110% FTP88-93% HRmax |
| 3.2 | RecoveryEndurance Light pedaling, 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
This starter version keeps the structure of the Norwegian 4x4 but shortens the session to three efforts and lowers the target a little. Each effort lasts 4 minutes at 88 to 93% of maximum heart rate or 103 to 110% of FTP, followed by 3 minutes of light pedaling.
The format is simple, which makes it a good first VO2max session. Four minutes is long enough to make breathing deep and fast, and short enough to stay in control. Heart rate rises slowly, so do not chase the range in the first minute. By the end of each effort you should be able to say a few words but not hold a conversation.
Ride it once a week for three to four weeks, then move to the full 4x4. If you have no power meter, ride the whole session by heart rate and perceived effort. On a hot day or after poor sleep, stop after two efforts.
Tips
- Ride the first effort at the low end of the power range.
- Keep light pressure on the pedals in the recoveries instead of coasting.
- Write down the average heart rate of each effort to follow your progress.
Origin
Simplified from the Norwegian 4x4 interval format.
Good forGeneral fitness
Season phaseBase