VO2max Starter, 5 x 2 min
Five 2-minute efforts at 106 to 114% of FTP with 3 minutes easy, a gentle next step into VO2max training after 1 minute efforts.
- Duration
- 48 min
- Effort
- 38
- Level
- Beginner
- 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 → 70% FTP54 → 73% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 5 ×Repeat these steps | |||
| 3.1 | IntervalVO2max Hard but controlled | 2 min | 106-114% FTP92-98% HRmax |
| 3.2 | RecoveryRecovery Easy spin | 3 min | 40-55% FTP50-65% HRmax |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 8 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This session builds on 1 minute efforts by doubling the length while keeping the power moderate. You ride five efforts of 2 minutes at 106 to 114% of FTP, each followed by 3 minutes of easy spinning. The total work is 10 minutes, a sensible dose for riders new to this intensity.
Two minutes is enough time for breathing to get deep and fast and for the legs to feel the load. Aim for an even effort from start to finish. A good guide is that the second minute should feel harder than the first without forcing you to slow down.
Use it in the base or early build phase, once a week. When all five efforts feel controlled, add a sixth, then move to 3 minute efforts. If you do not use a power meter, ride by heart rate and feel and aim for about 90% of your maximum heart rate near the end of each effort.
Tips
- Begin each effort calmly and let the power settle within 10 seconds.
- Use the full 3 minutes of recovery and do not shorten it.
- Keep a fan running indoors to stay cool.
Good forGeneral fitnessIndoor
Season phaseBaseBuild