Descending VO2max Set 5-4-3-2-1 min
Efforts of 5, 4, 3, 2 and 1 minute with power rising as they get shorter, a varied VO2max session that finishes fast.
- Duration
- 52 min
- Effort
- 50
- 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 |
| 3 | IntervalVO2max 5 min, controlled | 5 min | 106-110% FTP92-98% HRmax |
| 4 | RecoveryRecovery Easy spin | 3 min | 40-55% FTP50-65% HRmax |
| 5 | IntervalVO2max 4 min, steady | 4 min | 108-112% FTP92-98% HRmax |
| 6 | RecoveryRecovery Easy spin | 3 min | 40-55% FTP50-65% HRmax |
| 7 | IntervalVO2max 3 min, hard | 3 min | 112-116% FTP92-98% HRmax |
| 8 | RecoveryRecovery Easy spin | 3 min | 40-55% FTP50-65% HRmax |
| 9 | IntervalVO2max 2 min, harder | 2 min | 116-120% FTP92-98% HRmax |
| 10 | RecoveryRecovery Easy spin | 3 min | 40-55% FTP50-65% HRmax |
| 11 | IntervalVO2max 1 min, strong finish | 1 min | 120-128% FTP92-98% HRmax |
| 12 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This session starts with the long effort and gets shorter with each step, while the target power goes up. You ride 5 minutes at 106 to 110% of FTP, then 4 minutes at 108 to 112%, 3 minutes at 112 to 116%, 2 minutes at 116 to 120% and finally 1 minute at 120 to 128%. Each effort is followed by 3 minutes of easy spinning.
The long first effort raises oxygen uptake while you are fresh. The shorter efforts that follow keep you at a high level with less time to suffer through, which makes the session easier to finish mentally than a set of equal long intervals. The total work is 15 minutes.
It fits intermediate riders in the build phase and works well as a change from fixed interval sets. To make it harder, add a second 1 minute effort at the end or cut the recoveries to 2 minutes.
Tips
- Ride the 5 minute effort with restraint, since the shorter and harder efforts still follow.
- Let the cadence rise a little as the efforts get shorter.
- Keep the recoveries truly easy so each effort starts fresh.
Good forRoad raceGran fondo
Season phaseBuild