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RideVO2max

The Gorby

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

Time
1h10
Hard
25:00
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard

What we typed

Warm up 10 min building from 50% to 75% FTP. 5 × (5 min at 110% FTP, 5 min at 55% 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.

10 min50–75% FTPZ2
5×5 min

Rep

5 min107–113% FTPZ5

Easy

5 min53–57% 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
107–113% FTP
53–57% FTP
49–52% FTP

Scaled version

4 × 4 minutes at 105% FTP.

Build the scaled version in Forge

About this session

The story

A well-known Zwift workout: after a 10-minute warm-up, 5 × (5 minutes at 110% FTP, 5 minutes at 55% FTP). It has since been retired from Zwift's workout list. Fit File Forge isn't affiliated with Zwift.

What it trains

VO2max durability — five long efforts with full recovery.

Who it's for

Indoor riders who want a famous pain cave.

Sources 1
  1. The Gorby — 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.