Descending VO2max Sets, 3 x (3-2-1 min)
Three sets of 3, 2 and 1 minute efforts with short breaks and rising power, a dense VO2max session for experienced riders.
- Duration
- 1 h 05 min
- Effort
- 64
- 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 |
| 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, set 1 next | 3 min | 60-70% FTP65-78% HRmax |
| 3 ×Repeat these steps | |||
| 4.1 | IntervalVO2max 3 min, steady | 3 min | 110-115% FTP92-98% HRmax |
| 4.2 | RecoveryRecovery Easy spin | 1 min | 45-55% FTP75-90% HRmax |
| 4.3 | IntervalVO2max 2 min, harder | 2 min | 115-120% FTP92-98% HRmax |
| 4.4 | RecoveryRecovery Easy spin | 1 min | 45-55% FTP75-90% HRmax |
| 4.5 | IntervalVO2max 1 min, strong | 1 min | 122-130% FTP92-98% HRmax |
| 4.6 | RecoveryRecovery Easy spin, next set | 5 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
Each set contains three efforts that get shorter and harder, 3 minutes at 110 to 115% of FTP, 2 minutes at 115 to 120% and 1 minute at 122 to 130%. Only 1 minute of easy spinning separates the efforts within a set, and 5 minutes of easy riding come between the sets.
The short breaks inside each set keep heart rate and breathing high, so the 2 and 1 minute efforts start close to your aerobic ceiling. Over three sets you collect 18 minutes of work, much of it close to VO2max. The 1 minute efforts also add some anaerobic load, which is useful for racing.
This is a hard session for experienced riders in the build and peak phases. Ride it no more than once a week. If the third set falls apart, ride two sets next time and add the third once the power holds.
Tips
- Hold back slightly in the 3 minute effort of each set.
- Stay seated in the 1 minute efforts, because the goal is aerobic pressure and not a sprint.
- Use the 5 minute breaks to drink and bring the heart rate well down.
Good forRoad raceCriterium
Season phaseBuildPeak