VO2Max 5x3

• Cycling
• 1h 10mTime
• 84Stress
• 0.85Intensity
• 50Popularity

About this workout

This VO2 Max workout, featuring 5 intervals of 3 minutes at 120% FTP with 3-minute recoveries, is perfect for pushing your aerobic ceiling, much like the Norwegian 4x4 protocol. Use it to enhance your capacity during those hard group ride efforts or when the road steepens and demands your best.

Workout structure

• 5 min @ 50% (50w)
• 20 min @ 70% (70w)
• 5 min @ 50% (50w)
• 5X
  • 3 min @ 120% (120w)
  • Rest 3 min @ 50% (50w)
• 10 min @ 50% (50w)