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RideVO2max

6 × 3 VO2max

6 × 3 min at 115–120% FTP, 3 min easy

Time
1h01
Hard
18:00
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. 6 × (3 min at 115–120% FTP, 3 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
6×3 min

Rep

3 min115–120% FTPZ5

Easy

3 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
115–120% FTP
49–52% FTP

Scaled version

4 × 3 minutes at 110% FTP.

Build the scaled version in Forge

About this session

What it trains

Hard VO2max efforts short enough to hit a high power.

Who it's for

Racers and criterium riders.

Related workouts

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