Progressive VO2max Intervals, 5 x 4 min
Five 4-minute efforts that rise in power from 104% to 116% of FTP, a VO2max session that teaches controlled pacing.
- Duration
- 57 min
- Effort
- 58
- 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 Step 1, controlled | 4 min | 104-108% FTP92-98% HRmax |
| 4 | RecoveryRecovery Easy spin | 3 min | 40-55% FTP50-65% HRmax |
| 5 | IntervalVO2max Step 2, steady | 4 min | 106-110% FTP92-98% HRmax |
| 6 | RecoveryRecovery Easy spin | 3 min | 40-55% FTP50-65% HRmax |
| 7 | IntervalVO2max Step 3, hard | 4 min | 108-112% FTP92-98% HRmax |
| 8 | RecoveryRecovery Easy spin | 3 min | 40-55% FTP50-65% HRmax |
| 9 | IntervalVO2max Step 4, harder | 4 min | 110-114% FTP92-98% HRmax |
| 10 | RecoveryRecovery Easy spin | 3 min | 40-55% FTP50-65% HRmax |
| 11 | IntervalVO2max Step 5, strong finish | 4 min | 112-116% FTP92-98% HRmax |
| 12 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Each of the five 4 minute efforts is a little harder than the one before. The first is at 104 to 108% of FTP, then 106 to 110%, 108 to 112%, 110 to 114% and finally 112 to 116%. Recoveries are 3 minutes of easy spinning.
Starting low lets you warm into the session and keeps the early efforts from draining you. The rising target then makes the last two efforts the real VO2max work. Many riders find this easier to finish than five efforts at the same high power, and it teaches restraint, which pays off in races and time trials.
The session suits intermediate riders in the build phase and works well as the first VO2max session after a base period. To progress, start one step higher or add a sixth effort at the top power. Keep the cadence around 90 to 100 rpm.
Tips
- Resist the urge to ride the first effort harder than prescribed.
- Use each recovery to check how much energy is left for the next step.
- If the last effort feels easy, start the next session one step higher.
Good forRoad raceTime trial
Season phaseBuild