VO2Max 5x3'

• Cycling
• 44mTime
• 56Stress
• 0.87Intensity
• 15Popularity

About this workout

This VO2 Max workout features a classic 5x3' main set, pushing your limits with 2 minutes at 110% FTP followed by 3 minutes of recovery. It's perfect for building your aerobic ceiling and enhancing your capacity for those steep climbs and race kicks.

Workout structure

• Warm-Up 3 min @ 50% (50w)
• Warm-Up 3 min @ 60-80% (60-80w)
• 2X
  • Work 30 sec @ 110% (110w) 110 rpm
  • Rest 1 min @ 50% (50w) 75 rpm
• Work 30 sec @ 110% (110w) 110 rpm
• Rest 2 min @ 50% (50w) 75 rpm
• Work 3 min @ 110% (110w) 90 rpm
• Rest 3 min @ 50% (50w) 80 rpm
• 2X
  • Work 3 min @ 110% (110w) 90 rpm
  • Rest 3 min @ 50% (50w) 75 rpm
• Work 3 min @ 110% (110w) 90 rpm
• Cool-down 3 min @ 50% (50w) 75 rpm
• 3 min @ 110% (110w)
• 1 min @ 50% (50w)
• 5 min @ 80-50% (80-50w)