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Cycling · VO2max

5 × 5 VO2MAX

5 × 5 min at 108–115% FTP, 5 min easy

Time · 1 h 15Difficulty · Difficulty 4 of 5 — Very hardVery hard

WHAT IT TRAINS

Extended VO2max efforts with full recoveries.

WHO IT'S FOR

Racers and strong riders in a build phase.

HOW TO DO IT

  1. 01Warm up 15 minutes.
  2. 025 × 5 minutes at 108–115% FTP with 5 minutes easy.
  3. 03Cool down 10 minutes.

SCALED VERSION

4 × 4 minutes at 105–110% FTP.

Build the scaled version in Forge →

TARGETS THAT FIT YOU

Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.

THE WORKOUT, STEP BY STEP

CYCLING1h 15min

5 × 5 VO2max

5 × 5 min at 108–115% FTP, 5 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/5x5-vo2max

WARMUP15 minTarget: 50-75% FTP

Build from 50% to 75% FTP.

5×Repeat

INTERVAL5 minTarget: 108-115% FTP

RECOVERY5 minTarget: 48.5-51.5% FTP

Easy.

COOLDOWN10 minTarget: 48.5-51.5% FTP

RELATED WORKOUTS

  • CyclingVO2maxDifficulty 4 of 5 — Very hard

    The Gorby

    5 × 5 min at 110% FTP with 5 min at 55%

    1 h
    Save Send

NOT HERE? DESCRIBE IT.

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