VO2max 6 x 3 min
Six 3-minute efforts at 112 to 118% of FTP with 3 minutes easy, a balanced VO2max session with equal work and recovery.
- Duration
- 1 h 02 min
- Effort
- 62
- 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 ×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 |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalVO2max Hard, steady breathing | 3 min | 112-118% FTP92-98% HRmax |
| 4.2 | RecoveryRecovery Easy spin | 3 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
Three minute efforts sit in the middle of the VO2max range. They are long enough to drive breathing and heart rate close to their upper limits, and short enough to ride a little harder than in 4 or 5 minute intervals. With six repeats you collect 18 minutes of high-intensity work.
Ride each effort at 112 to 118% of FTP. The equal 3 minutes of easy spinning keep the quality high across all six repeats. If your next race has short climbs or hard sections of two to four minutes, this session comes close to what those efforts demand.
It suits intermediate and experienced riders in the build phase. Start with five repeats if the session is new to you. Progress by moving the target up within the range, then by cutting the recovery to 2.5 minutes. Keep the cadence near 95 rpm for most efforts.
Tips
- Use the first 30 seconds of each effort to settle in, not to jump.
- Ride the last repeat at the same power as the first, not harder.
- Use a fan indoors, because heat makes these efforts feel harder.
Good forRoad raceCriteriumGravel
Season phaseBuild