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RideVO2max

VO2 Pyramid

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

Time
1h14
Hard
25:00
in zones 4–5
Difficulty
EliteDifficulty 5 of 5 — Elite

What we typed

Warm up 15 min building from 50% to 75% FTP. 1 min at 120% FTP, 1 min easy at 50% FTP. 2 min at 118%, 2 min easy. 3 min at 115%, 3 min easy. 4 min at 112%, 4 min easy. 5 min at 110%, 5 min easy. 4 min at 112%, 4 min easy. 3 min at 115%, 3 min easy. 2 min at 118%, 2 min easy. 1 min at 120% 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

19 steps

Warm up

Build from 50% to 75% FTP.

15 min50–75% FTPZ2

Rep

1 min116–124% FTPZ5

Easy

1 min49–52% FTPZ1

Rep

2 min114–122% FTPZ5

Easy

2 min49–52% FTPZ1

Rep

3 min112–118% FTPZ5

Easy

3 min49–52% FTPZ1

Rep

4 min109–115% FTPZ5

Easy

4 min49–52% FTPZ1

Rep

5 min107–113% FTPZ5

Easy

5 min49–52% FTPZ1

Rep

4 min109–115% FTPZ5

Easy

4 min49–52% FTPZ1

Rep

3 min112–118% FTPZ5

Easy

3 min49–52% FTPZ1

Rep

2 min114–122% FTPZ5

Easy

2 min49–52% FTPZ1

Rep

1 min116–124% 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
116–124% FTP
49–52% FTP
114–122% FTP
112–118% FTP
109–115% FTP
107–113% FTP

Scaled version

1-2-3-2-1.

Build the scaled version in Forge

About this session

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.

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.