Gendarme +3
Gendarme +3 consists of 2x25-minute sets of 30/20's where 30 seconds are spent at 120% FTP followed immediately by 20 seconds of active recovery.
The recovery valley between the 20-minute sets is 5.5 minutes long.
Objetivos
The goal with most VO2max intervals is to improve maximum aerobic capacity - power that relies on oxygen delivery to produce power more efficiently - by pinpointing repeatable 30-second power to meaningfully stress the muscles without damaging them and requiring longer-term recovery.
Short, 20-second recoveries within the sets keep aerobic uptake high lending themselves to higher levels of oxygen uptake as the sets roll on.
Very short recoveries can yield more total time at or near peak aerobic power than longer intervals with longer recoveries can.
Ideally, cadence will be above 100rpm during every interval. But if fatigue forces a lack of control at higher cadences then shoot for 90+rpm and ride smoothly.
- Author: porcrom
- Sport: bike
- Duration: 60 min
- Dominant zone: VO2Max
- Intensity: 0.86
- Created: 2021-06-06T16:51:29.522Z
- Updated: 2026-04-22T10:50:32.235Z
Structure
- 2 min @ 50% (50w)
- 2 min @ 65% (65w)
- 12 sec @ 120% (120w)
- Rest 48 sec @ 40% (40w)
- 18 sec @ 120% (120w)
- Rest 42 sec @ 40% (40w)
- 24 sec @ 120% (120w)
- Rest 36 sec @ 40% (40w)
- 3 min @ 40% (40w)
- 24X
- 30 sec @ 120% (120w)
- Rest 20 sec @ 40% (40w)
- Rest 30 sec @ 120% (120w)
- 5 min @ 40% (40w)
- Rest 30 sec @ 40% (40w)
- 24X
- 30 sec @ 120% (120w)
- Rest 20 sec @ 40% (40w)
- 30 sec @ 120% (120w)
- 3:30 min @ 40-30% (40-30w)