5 x 3 min VO2max with Float Recoveries
Five 3 minute intervals at 3k to 5k pace with 90 second float recoveries at marathon effort, which keeps the heart rate high between efforts.
- Duration
- 58 min
- Distance
- 11.4 kmestimated
- Effort
- 78
- Level
- Advanced
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 ×Repeat these steps | |||
| 3.1 | IntervalVO2max 3k to 5k pace, controlled | 3 min | 105-109% threshold pace92-98% HRmax104-108% FTP |
| 3.2 | RecoveryTempo Float, marathon effort | 90 s | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 4 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session replaces the usual easy jog with a float, a steady recovery at roughly marathon effort. You run five intervals of three minutes at 3k to 5k pace, each followed by 90 seconds of float running. Heart rate and breathing never drop far, so the session is continuous in feel.
Floats keep your oxygen uptake high and teach you to recover while still moving at a real pace, which helps in races with surges. The intervals themselves are slightly slower than in a session with full jog recoveries. Keep them controlled, because the float adds load with every repeat.
It is for experienced runners who handle 5 x 3 minutes with jog recoveries. Use it in the build or peak phase of a 5k or 10k plan. If the float pace slows to a jog, the intervals were too fast.
Tips
- Hold the float at an honest, steady pace.
- Run the intervals at the slower end of the range.
- A flat loop or a track makes the pace changes easier to judge.
Good for5k10k
Season phaseBuildPeak