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RideVO2max

5 × 5 VO2max

5 × 5 min at 108–115% FTP, 5 min easy

Time
1h15
Hard
25:00
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard

What we typed

Warm up 15 min building from 50% to 75% FTP. 5 × (5 min at 108–115% FTP, 5 min easy at 50% FTP). Cool down 10 min at 50% FTP.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

4 steps

Warm up

Build from 50% to 75% FTP.

15 min50–75% FTPZ2
5×5 min

Rep

5 min108–115% FTPZ5

Easy

5 min49–52% FTPZ1

Cool down

10 min49–52% FTPZ1

Targets

Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.

50–75% FTP
108–115% FTP
49–52% FTP

Scaled version

4 × 4 minutes at 105–110% FTP.

Build the scaled version in Forge

About this session

What it trains

Extended VO2max efforts with full recoveries.

Who it's for

Racers and strong riders in a build phase.

Related workouts

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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.