Norwegian 4×4 Intervals Fuel a Powerful 45-Min VO2 Max Ride

Ben Alldis calls his new 45 min Intervals Ride a test, and member feedback will help decide whether the format becomes a regular ride structure

Norwegian 4×4 intervals could become a regular part of the Peloton cycling schedule, and members now have a direct say in it. Ben Alldis taught a 45 min Intervals Ride built on the format on Tuesday, October 27, 2026, at 7:30 a.m. ET (11:30 a.m. in London), then shared that the class is a test.

In a post to members, Ben explained that Peloton is exploring bringing the format to the platform as a more regular ride structure. To make that happen, he said, the team needs to see strong engagement and hear what riders think.

Peloton Is Testing Norwegian 4×4 Intervals on the Bike

Ben described the class as the first time he has brought Norwegian 4×4 intervals to a 45-minute Intervals Ride. He called the method a science-backed approach to improving cardiovascular fitness and said it is one he has wanted to introduce to the Peloton community for a while.

He asked members to take the ride and answer three questions:

• Did you enjoy the structure?
• How did the four efforts feel?
• Would you like to see more Norwegian 4×4 rides on the schedule?

Ben framed that feedback as a chance for members to help shape the future of Peloton programming alongside the instructors.

How Norwegian 4×4 Intervals Work

The concept is simple. Each round pairs four minutes of hard, controlled effort with three minutes of active recovery, and riders repeat that pattern four times. Ben was clear that the goal is not to go all-out or chase a leaderboard personal best. Riders aim for a strong, sustainable intensity they can hold across all four intervals.

In class, Ben said those four minutes should be challenging and should feel intense. He then gave each minute its own job:

• Minute 1: Establish your pace and establish your power.
• Minute 2: Start to build your heart rate a little bit.
• Minute 3: Hold that intensity.
• Minute 4: Stay controlled as your body starts to fatigue.

That sequence gives Norwegian 4×4 intervals a built-in pacing plan. Riders settle into their power first, let heart rate climb next, and treat the final minute as a test of composure rather than a frantic finish.

How to Pace Norwegian 4×4 Intervals Without Burning Out Early

By asking riders to establish pace and power before chasing heart rate, Ben kept the opening of each effort from turning into a sprint. Starting too hard can leave little in reserve for minute three, which is exactly when he asked members to hold their intensity. The three-minute recovery that follows each effort then sets riders up for the next round.

Ben Alldis on VO2 Max, Heart Health, and Longevity

Before the first effort, Ben explained that the class targeted VO2 max, which he described as the maximum rate your body can take in oxygen and a measure of aerobic fitness. In his post, he called VO2 max one of the key measures of cardiovascular fitness and an important predictor of long-term health and longevity.

He also pointed to heart health, saying the format challenges the cardiovascular system and helps build a stronger aerobic engine. On performance, Ben said better aerobic capacity can help members feel stronger, recover better, and perform more efficiently across their other workouts, whether that is a Tread run, a Row class, or a Strength session.

The larger theme is longevity. In class, Ben tied the work to living a long, healthy, happy life. In his post, he described the goal as building bodies that can keep doing the things members love for years to come.

The format has a strong research pedigree. The Cardiac Exercise Research Group at the Norwegian University of Science and Technology recommends 4×4-minute interval training to improve fitness.

Ben is not the first Peloton instructor to build classes around this protocol. Becs Gentry used the Norwegian 4×4 Method as the foundation for a four-class Tread progression that began on May 9, 2026, with each 60-minute Intervals Run built around four hard four-minute efforts. Read The Clip Out’s full breakdown of Becs Gentry’s Norwegian 4×4 Tread series.

How to Share Feedback on the 45 min Intervals Ride

Members can find the 45 min Intervals Ride in the cycling section of the Peloton app. Ben asked riders who try Norwegian 4×4 intervals in this class to return to his Instagram  afterward and share their thoughts on the structure and the four efforts.

That response will shape what happens next. If members embrace Norwegian 4×4 intervals, the format could become a recurring ride structure, giving riders a consistent, research-backed way to train aerobic fitness with intent. For more on his classes and programs, explore The Clip Out’s Ben Alldis coverage.

  The Clip Out is an independent Peloton news site with reporting, analysis, and community insights. We deliver breaking updates, feature reporting, and expert context on the stories driving the community and the industry. Our weekly podcast offers deeper conversation and perspective, and you can find us on Apple Podcasts, Spotify, iHeart, TuneIn, and YouTube Music. You can also follow us on our socials on Facebook, Threads, Instagram, BlueSky, and YouTube. See something in the Peloton universe that you think we should know? Visit us at theclipout.com and submit a tip.