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Cycling · VO2max

6 × 3 VO2MAX

6 × 3 min at 115–120% FTP, 3 min easy

Time · 1 h 05Difficulty · Difficulty 4 of 5 — Very hardVery hard

WHAT IT TRAINS

Hard VO2max efforts short enough to hit a high power.

WHO IT'S FOR

Racers and criterium riders.

HOW TO DO IT

  1. 01Warm up 15 minutes.
  2. 026 × 3 minutes at 115–120% FTP with 3 minutes easy.
  3. 03Cool down 10 minutes.

SCALED VERSION

4 × 3 minutes at 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 01min

6 × 3 VO2max

6 × 3 min at 115–120% FTP, 3 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/6x3-vo2max

WARMUP15 minTarget: 50-75% FTP

Build from 50% to 75% FTP.

6×Repeat

INTERVAL3 minTarget: 115-120% FTP

RECOVERY3 minTarget: 48.5-51.5% FTP

Easy.

COOLDOWN10 minTarget: 48.5-51.5% FTP

RELATED WORKOUTS

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