VO2max 4 x 5 min with Short Recoveries
Four 5-minute efforts at 106 to 112% of FTP with 2.5 minutes easy between, a compact long-interval VO2max session.
- Duration
- 55 min
- Effort
- 57
- Level
- Intermediate
- Focus zone
- VO2max
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 |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalVO2max Steady, seated | 5 min | 106-112% FTP92-98% HRmax |
| 3.2 | RecoveryRecovery Easy spin | 2:30 min | 40-55% FTP50-65% HRmax |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Four efforts of 5 minutes with 2.5 minute recoveries are a standard long-interval format in cycling research. Rønnestad's group used it as the comparison to the 30/15 protocol. The short recovery means you start each repeat with heart rate still raised, so oxygen uptake reaches its upper range faster than after a long break.
Ride the work at 106 to 112% of FTP, the lower end if this is your first long VO2max session of the season. Pedal very easily in the breaks and stay seated. The session holds 20 minutes of work in under an hour.
It suits intermediate riders in the build phase who want a simple, steady format that works well in ERG mode. Repeat it weekly for three to four weeks and raise the target by 2% when the last effort stays as steady as the first. In easier weeks, drop to three repeats.
Tips
- Ride the first effort at the bottom of the range because it sets the tone for the other three.
- Use the 2.5 minute breaks to drink and relax the shoulders.
- Keep the cadence between 90 and 100 rpm in all four efforts.
Good forRoad raceTime trialFTP
Season phaseBuild