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Cycling · VO2max

VO2 PYRAMID

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

Time · 1 h 20Difficulty · Difficulty 5 of 5 — EliteElite

WHAT IT TRAINS

A long VO2max session with a mental game built in: up the pyramid and back down.

WHO IT'S FOR

Experienced riders with several VO2 sessions behind them.

HOW TO DO IT

  1. 01Warm up 15 minutes.
  2. 021, 2, 3, 4, 5, 4, 3, 2, 1 minutes at 110–120% FTP.
  3. 03Recover as long as each effort.
  4. 04Cool down 10 minutes.

SCALED VERSION

1-2-3-2-1.

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 14min

VO2 Pyramid

1-2-3-4-5-4-3-2-1 min at VO2max, equal recovery · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/vo2-pyramid

WARMUP15 minTarget: 50-75% FTP

Build from 50% to 75% FTP.

INTERVAL1 minTarget: 116.4-123.6% FTP

RECOVERY1 minTarget: 48.5-51.5% FTP

INTERVAL2 minTarget: 114.46-121.54% FTP

RECOVERY2 minTarget: 48.5-51.5% FTP

INTERVAL3 minTarget: 111.55-118.45% FTP

RECOVERY3 minTarget: 48.5-51.5% FTP

INTERVAL4 minTarget: 108.64-115.36% FTP

RECOVERY4 minTarget: 48.5-51.5% FTP

INTERVAL5 minTarget: 106.7-113.3% FTP

RECOVERY5 minTarget: 48.5-51.5% FTP

INTERVAL4 minTarget: 108.64-115.36% FTP

RECOVERY4 minTarget: 48.5-51.5% FTP

INTERVAL3 minTarget: 111.55-118.45% FTP

RECOVERY3 minTarget: 48.5-51.5% FTP

INTERVAL2 minTarget: 114.46-121.54% FTP

RECOVERY2 minTarget: 48.5-51.5% FTP

INTERVAL1 minTarget: 116.4-123.6% FTP

COOLDOWN10 minTarget: 48.5-51.5% FTP

RELATED WORKOUTS

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