5x3 Z5 VO2 max builder

• Cycling
• 1hTime
• 72Stress
• 0.85Intensity
• 166Popularity

About this workout

This 5x3 VO2 max builder is a solid test of your aerobic ceiling, featuring intense intervals at 120% FTP that push your limits while 3-minute recoveries help you bounce back. Ideal for those looking to improve their performance in hill climbs or time trials, this workout is a key component in any serious cyclist's training regimen, complementing classic protocols like the Norwegian 4x4.

Workout structure

• 5 min @ 40% (40w)
• 5 min @ 50% (50w)
• 5 min @ 60% (60w)
• 5 min @ 40% (40w)
• 5X
  • 3 min @ 120% (120w)
  • 3 min @ 40% (40w)
• 10 min @ 40% (40w)