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VO2max 5x4

VO2max workoutAdvanced68 minTSS 87IF 0.87

Four-minute efforts well above threshold: short enough to finish, long enough to push your aerobic ceiling.

25%50%75%100%125%Warm-up · 12 min @ 45–70% FTPOpener · 1 min @ 110% FTPEasy · 2 min @ 50% FTPOpener · 1 min @ 110% FTPEasy · 2 min @ 50% FTPVO2max · 4 min @ 115% FTPRecovery · 4 min @ 50% FTPVO2max · 4 min @ 115% FTPRecovery · 4 min @ 50% FTPVO2max · 4 min @ 115% FTPRecovery · 4 min @ 50% FTPVO2max · 4 min @ 115% FTPRecovery · 4 min @ 50% FTPVO2max · 4 min @ 115% FTPRecovery · 4 min @ 50% FTPCool-down · 10 min @ 55–40% FTP0:000:100:200:300:400:501:00
  • Z1 Active recovery · 39:02
  • Z2 Endurance · 6:58
  • Z5 VO2max · 22:00
Power profile in % of FTP. Hover a block for its target; the dashed line is your FTP.

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Intervals

SetsStepTimeTarget (FTP)
Warm-up12 min45–70%
2 ×Opener1 min110%
Easy2 min50%
5 ×VO2max4 min115%
Recovery4 min50%
Cool-down10 min55–40%

Why VO2max intervals

Efforts of three to five minutes at roughly 106–120% of FTP drive your heart and lungs close to their maximum. Spending time there raises the ceiling that threshold work later fills.

How to ride it

The first minute of each interval feels easy and the last one feels very hard; that is normal, because your breathing takes time to catch up. Keep cadence high, around 95–105 rpm, and use the full four-minute recovery.

If you fade badly in the fourth or fifth interval, lower the target to 110% next time rather than stopping the set early.

How often

One VO2max session a week is enough for most riders, two in a focused block before a target event.

Questions

What percentage of FTP are VO2max intervals?

Roughly 106–120% of FTP. This workout uses 115%.

How long should VO2max intervals be?

Usually three to five minutes, with recoveries about as long as the efforts.

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Stress: 57   Intensity: 0.77