Threshold

5x3 Vo2 Intervals

  • Cycling
  • 1h 0mTime
  • 65Stress
  • 0.80Intensity
  • 30Popularity

About this workout

This workout features 4×3 minute intervals at 105% FTP, a classic way to push your aerobic ceiling like Billat intervals. Perfect for sharpening your pace in group rides or time trials, it builds the endurance and power needed for those crucial moments when the road kicks up.

Paul Allan

Workout structure

  • Warm-Up 4 min @ 55-65% (55-65w)
  • 8 min @ 70% (70w)
  • Cooldown 6 min @ 75% (75w)
  • 2:30 min @ 50% (50w)
  • 4X
    • 2:30 min @ 105% (105w)
    • 30 sec @ 115% (115w)
    • 4 min @ 50% (50w)
  • 2:30 min @ 105% (105w)
  • 30 sec @ 115% (115w)
  • 3 min @ 40% (40w)
  • 3:30 min @ 65% (65w)
  • 2:30 min @ 50-35% (50-35w)