VO2max 5 x 5 min
Five 5-minute efforts at 108 to 115% of FTP with 4 minutes easy between, a classic long-interval VO2max session for experienced riders.
- Duration
- 1 h 13 min
- Effort
- 76
- Level
- Advanced
- 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 |
| 3 ×Repeat these steps | |||
| 2.1 | Warm-upVO2max Short opener | 30 s | 105-115% FTP92-98% HRmax |
| 2.2 | Warm-upEndurance Easy | 1 min | 55-65% FTP65-78% HRmax |
| 3 | Warm-upEndurance Easy, first effort next | 3 min | 60-70% FTP65-78% HRmax |
| 5 ×Repeat these steps | |||
| 4.1 | IntervalVO2max Steady, controlled breathing | 5 min | 108-115% FTP92-98% 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
Five minutes is a long time to ride above threshold, and that is why this session works. During each effort your oxygen uptake climbs toward its ceiling and stays there for the last two to three minutes. Five repeats give 25 minutes of work, a large dose for one session.
Ride the efforts at 108 to 115% of FTP. The first minute should feel almost comfortable, the third minute hard and the last minute very hard but steady. The 4 minute recoveries at easy power let you start each repeat with fresh legs. If power drops below 105% in the fourth or fifth repeat, finish the session with easy riding.
This session belongs in the build phase for road racing, time trials and climbing. Plan two easy days after it. Riders who are new to long VO2max efforts start with four repeats or with 3 minute efforts.
Tips
- Ride in a position you would race in, such as on the hoods or in the drops.
- Split each effort into five single minutes and focus on one at a time.
- Eat and drink before the session so the last two repeats do not suffer.
Good forRoad raceTime trialGran fondo
Season phaseBuild