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Cycling · VO2max

THE MCCARTHY SPECIAL

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

Time · 1 h 10Difficulty · Difficulty 5 of 5 — EliteEliteInspired by · Mike McCarthy

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.

Sources

  1. The McCarthy Special — What's on 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.

HOW TO DO IT

  1. 01Warm up 10 minutes, ramping up.
  2. 023 minutes at 100%, 3 at 112%, 3 at 125% FTP.
  3. 039 minutes easy (about 60% FTP). Repeat for 3 rounds.
  4. 04Cool down 5 minutes.

SCALED VERSION

2 rounds, with the top step at 115% 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 09min

The McCarthy Special

3 rounds: 3 min @ 100% · 3 @ 112% · 3 @ 125%, then 9 min easy · Inspired by Mike McCarthy. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/mccarthy-special

WARMUP10 minTarget: 50-75% FTP

Build from 50% to 75% FTP.

3×Repeat

INTERVAL3 minTarget: 97-103% FTP

INTERVAL3 minTarget: 108.64-115.36% FTP

INTERVAL3 minTarget: 121.25-128.75% FTP

RECOVERY9 minTarget: 58.2-61.8% FTP

Easy.

COOLDOWN5 minTarget: 48.5-51.5% FTP

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  • CyclingRace simulationDifficulty 4 of 5 — Very hard

    Chase Intervals

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NOT HERE? DESCRIBE IT.

Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.

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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.