3x5 VO2 Max

• Cycling
• 45mTime
• 63Stress
• 0.91Intensity
• 20Popularity

About this workout

This intense 3x5 VO2 Max workout, featuring 14 x 60-second efforts at 120% FTP, will push your aerobic ceiling and prepare you for when the road kicks up or in fierce race scenarios. Perfect for those looking to replicate the benefits of classic 4x4 VO2 max intervals, this session will build the kick you need to stay competitive.

Workout structure

• 7:30 min @ 50-90% (50-90w)
• 30 sec @ 50% (50w)
• 45 sec @ 100% (100w)
• 30 sec @ 50% (50w)
• 45 sec @ 110% (110w)
• 30 sec @ 50% (50w)
• 45 sec @ 120% (120w)
• 1:30 min @ 50% (50w)
• 5X
  • 1 min @ 120% (120w)
  • 1 min @ 50% (50w)
• 1:30 min @ 50% (50w)
• 5X
  • 1 min @ 120% (120w)
  • 1 min @ 50% (50w)
• 1:30 min @ 50% (50w)
• 4X
  • 1 min @ 120% (120w)
  • 1 min @ 50% (50w)
• 1 min @ 120% (120w)
• 1 min @ 50-25% (50-25w)