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VO2 Max 4×4 – Norwegian Protocol
HIIT
53 min
IF 0.59
The famous Norwegian 4×4: four 4-minute intervals at 115% FTP with 3-minute recoveries. One of the most studied and effective VO2 max protocols in endurance sport.
Duration
53 min
Blocks
4
Intensity
0.59
Workout analysis
Session profile and interval structure.
warmup · 55%15 min
Repeat 4 times
active · 115%4 min
recovery · 55%3 min
cooldown · 45%10 min
Training purpose
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.
Useful when you want sessions that match tags such as VO2 Max, 4x4, Norwegian, HIIT.
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Session summary
Ratings, tags, and related sessions.
Tags
VO2 Max
4x4
Norwegian
HIIT
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