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Cycling · VO2max

VO2 DESCENDING LADDER

5-4-3-2-1 min, harder as they get shorter, equal recovery

Time · 1 hDifficulty · Difficulty 4 of 5 — Very hardVery hard

WHAT IT TRAINS

VO2max with rising intensity — the shortest effort is the hardest.

WHO IT'S FOR

Riders who like variety in their VO2 work.

HOW TO DO IT

  1. 01Warm up 15 minutes.
  2. 025 min at 106%, 4 at 110%, 3 at 115%, 2 at 120%, 1 at 130% FTP.
  3. 03Recover as long as the effort after each.
  4. 04Cool down 10 minutes.

SCALED VERSION

4-3-2-1 minutes.

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

CYCLING54min

VO2 Descending Ladder

5-4-3-2-1 min, harder as they get shorter, equal recovery · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/vo2-descending-ladder

WARMUP15 minTarget: 50-75% FTP

Build from 50% to 75% FTP.

INTERVAL5 minTarget: 102.82-109.18% FTP

RECOVERY5 minTarget: 48.5-51.5% FTP

Easy.

INTERVAL4 minTarget: 106.7-113.3% FTP

RECOVERY4 min

Easy.

INTERVAL3 minTarget: 111.55-118.45% FTP

RECOVERY3 min

Easy.

INTERVAL2 minTarget: 116.4-123.6% FTP

RECOVERY2 min

Easy.

INTERVAL1 minTarget: 126.1-133.9% FTP

COOLDOWN10 minTarget: 48.5-51.5% FTP

RELATED WORKOUTS

  • CyclingVO2maxDifficulty 5 of 5 — Elite

    VO2 Pyramid

    1-2-3-4-5-4-3-2-1 min at VO2max, equal recovery

    1 h 20
    Save Send

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