VO2-3: 2x3x5(4)(10) - 120 min (2h)

• Cycling
• 2h 0mTime
• 163Stress
• 0.90Intensity
• 212Popularity

About this workout

This VO2 max workout pushes your limits with two sets of 3 × 5-minute efforts at 119.7% FTP, ideal for boosting your aerobic ceiling and preparing you for those steep climbs or race day sprints. Perfect for experienced riders looking to enhance their power and endurance in a time-efficient manner.

Workout structure

• Warmup 15 min @ 60-85% (60-85w) 90-100 rpm
• 3X
  • VO2 Interval 5 min @ 120% (120w) 95-105 rpm
  • Rest 4 min @ 30% (30w)
• Recovery 6 min @ 30% (30w) 90-100 rpm
• 3X
  • VO2 Interval 5 min @ 120% (120w) 95-105 rpm
  • Rest 4 min @ 30% (30w)
• Endurance 40 min @ 80% (80w) 90-105 rpm
• Cool Down 5 min @ 46-30% (46-30w) 80-100 rpm