VO2Max

5x3min_V02Max_Intervals

  • Cycling
  • 59mTime
  • 72Stress
  • 0.85Intensity
  • 20Popularity

About this workout

This VO2 max workout features 5x3 minute intervals at 118% FTP, designed to push your aerobic ceiling while developing the capacity for those steep climbs or race kicks. Ideal for building the engine needed for high-intensity efforts like group rides or time trials, it’s a classic approach reminiscent of Billat intervals or pyramid intervals.

bjoshuap

Workout structure

  • 8 min @ 48-66% (48-66w)
  • 1 min @ 80% (80w)
  • 1 min @ 48% (48w)
  • 1 min @ 90% (90w)
  • 1 min @ 48% (48w)
  • 30 sec @ 100% (100w)
  • 1 min @ 48% (48w)
  • 30 sec @ 108% (108w)
  • 2X
    • 3 min @ 48% (48w)
    • 3 min @ 118-112% (118-112w)
  • 3 min @ 48% (48w)
  • 3 min @ 112-118% (112-118w)
  • 4 min @ 48% (48w)
  • 3 min @ 118-112% (118-112w)
  • 4 min @ 48% (48w)
  • 3:30 min @ 118-112% (118-112w)
  • 3 min @ 48% (48w)
  • 10 min @ 66-55% (66-55w)