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RideVO2max

VO2 Descending Ladder

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

Time
54 min
Hard
15:00
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. 5 min at 106% FTP, 5 min easy at 50% FTP. 4 min at 110% FTP, 4 min easy. 3 min at 115% FTP, 3 min easy. 2 min at 120% FTP, 2 min easy. 1 min at 130% 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

11 steps

Warm up

Build from 50% to 75% FTP.

15 min50–75% FTPZ2

Rep

5 min103–109% FTPZ5

Easy

5 min49–52% FTPZ1

Rep

4 min107–113% FTPZ5

Easy

4 minZ1

Rep

3 min112–118% FTPZ5

Easy

3 minZ1

Rep

2 min116–124% FTPZ5

Easy

2 minZ1

Rep

1 min126–134% FTPZ5

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
103–109% FTP
49–52% FTP
107–113% FTP
112–118% FTP
116–124% FTP
126–134% FTP

Scaled version

4-3-2-1 minutes.

Build the scaled version in Forge

About this session

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.

Related workouts

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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.