Above VO2max 5 x 2 min
Five 2-minute efforts at 120 to 130% of FTP with 4 minutes easy, long anaerobic efforts for riders who attack and bridge gaps.
- Duration
- 58 min
- Effort
- 50
- Level
- Advanced
- Focus zone
- Anaerobic
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 2 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Short opener | 20 s | 125-140% FTP90-100% HRmax |
| 3.2 | Warm-upEndurance Easy | 70 s | 55-65% FTP65-78% HRmax |
| 5 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic Even and hard | 2 min | 120-130% FTP90-100% HRmax |
| 4.2 | RecoveryRecovery Easy spin | 4 min | 40-55% FTP50-65% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Two minutes at 120 to 130% of FTP is a long time above VO2max. The first minute feels hard, the second requires full focus. Both the aerobic and the anaerobic systems work close to their limit, which makes this one of the more demanding sessions in this category.
You ride five efforts with 4 minutes of easy spinning between them. Ten minutes of work at this level train the ability to sustain an attack, close a gap to a breakaway or ride a short, steep climb at full gas. They also improve how you cope with high levels of lactate.
This session is for experienced riders in the build and peak phases. Pace each effort evenly and treat the range as a ceiling rather than a minimum. If the fourth effort falls below 115% of FTP, end the set there. Progress by adding a sixth effort.
Tips
- Hold back slightly in the first 30 seconds so the second minute stays on target.
- Stay seated and keep the cadence at 95 rpm or higher.
- Plan an easy day after this session.
Good forRoad raceCriteriumMountain bike
Season phaseBuildPeak