Front-Loaded VO2max Intervals, 5 x 4 min
Five 4-minute efforts that open with 1 minute at about 125% of FTP and settle at 104 to 110%, a varied-power VO2max session.
- Duration
- 1 h 01 min
- Effort
- 63
- 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, first effort next | 3 min | 60-70% FTP65-78% HRmax |
| 5 ×Repeat these steps | |||
| 4.1 | IntervalVO2max Hard start, seated | 1 min | 122-130% FTP92-98% HRmax |
| 4.2 | IntervalVO2max Settle and hold steady | 3 min | 104-110% FTP92-98% HRmax |
| 4.3 | 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
A hard start speeds up the rise of oxygen uptake, so you reach your aerobic ceiling earlier in each effort. Every 4 minute interval here opens with 1 minute at 122 to 130% of FTP and then settles into 3 minutes at 104 to 110%. Recoveries are 3 minutes of easy spinning.
A 2020 lab study by Bossi and colleagues on varied-power intervals found more time above 90% of VO2max when power varied inside the work intervals than when it stayed constant at the same average. Front-loading is one simple way to vary the power. It also mirrors racing, where a hard start is often followed by a long steady pull.
The session fits experienced riders in the build and peak phases. The drop in power after the first minute feels like relief at first and very hard by the end. Start with four repeats if the format is new to you.
Tips
- Make the first minute firm but not a sprint.
- Expect the settled part to feel easy for 30 seconds and very hard at the end.
- In ERG mode, keep the cadence above 85 rpm when the power drops so the trainer can follow.
Good forRoad raceTime trial
Season phaseBuildPeak