Endurance Ride with 5 x 3 min VO2max
A two-hour endurance ride with five 3-minute VO2max efforts in the middle, high-intensity work combined with aerobic volume.
- Duration
- 2 h 05 min
- Effort
- 102
- Level
- Intermediate
- Focus zone
- Endurance
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 → 68% FTP54 → 71% HRmax |
| 2 | IntervalEndurance Steady endurance, eat early | 35 min | 60-72% FTP65-78% HRmax |
| 5 ×Repeat these steps | |||
| 3.1 | IntervalVO2max 3 min, hard and even | 3 min | 110-116% FTP92-98% HRmax |
| 3.2 | RecoveryRecovery Easy spin | 3 min | 40-55% FTP50-65% HRmax |
| 4 | IntervalEndurance Steady endurance | 40 min | 60-72% FTP65-78% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This ride combines a long aerobic session with a block of VO2max efforts. After 45 minutes of steady endurance riding you do five efforts of 3 minutes at 110 to 116% of FTP with 3 minutes of easy spinning between them, then finish with another 40 minutes of endurance riding and a cool-down.
Doing the efforts after some time in the saddle mirrors racing, where the hard parts rarely come on fresh legs. The endurance riding before and after adds aerobic volume, which makes this a useful choice when you have only a few training days per week and want both in one session.
It fits intermediate riders in the late base and build phases who prepare for road races, gran fondos or gravel events. Outdoors, use a road or climb where you can ride 3 minutes without stopping. Eat and drink from the start so the last part of the ride stays steady.
Tips
- Keep the first 45 minutes truly easy so the efforts get your full attention.
- Eat something about 15 minutes before the interval block.
- Ride the last 40 minutes at the low end of endurance power.
Good forGran fondoRoad raceGravel
Season phaseBaseBuild