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RideVO2max

The McCarthy Special

3 rounds: 3 min @ 100% · 3 @ 112% · 3 @ 125%, then 9 min easy

Time
1h09
Hard
27:00
in zones 4–5
Difficulty
EliteDifficulty 5 of 5 — Elite
Inspired by
Mike McCarthy

What we typed

Warm up 10 min building from 50% to 75% FTP. 3 × (3 min at 100% FTP, 3 min at 112% FTP, 3 min at 125% FTP, 9 min easy at 60% FTP). Cool down 5 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

6 steps

Warm up

Build from 50% to 75% FTP.

10 min50–75% FTPZ2
3×3 min

Rep

3 min97–103% FTPZ4

Rep

3 min109–115% FTPZ5

Rep

3 min121–129% FTPZ5

Easy

9 min58–62% FTPZ2

Cool down

5 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
97–103% FTP
109–115% FTP
121–129% FTP
58–62% FTP
49–52% FTP

Scaled version

2 rounds, with the top step at 115% FTP.

Build the scaled version in Forge

About this session

The story

The Zwift workout named after Mike McCarthy: three blocks of 3 minutes at 100%, 112% and 125% FTP, separated by 9-minute recoveries. Fit File Forge isn't affiliated with Zwift.

What it trains

Threshold into VO2max into anaerobic — every system, stacked.

Who it's for

Strong riders who want a famous indoor pain cave.

Sources 1
  1. The McCarthy Special — What's on Zwift

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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.