PEDAL MANIAMENU

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VO2 5X3

VO2 MAX · 55 MIN
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
100 % FTP100 % FTP100 % FTP100 % FTP100 % FTP
LENGTH55 MIN
LOAD67
STEPS14
HARDESTZ5

Five three-minute efforts above threshold, with equal rests.

THE STEPS

  1. WARM-UP12 MIN FROM 45 TO 75 % · 85 RPM, 1 MIN AT 110 % · 100 RPM, 2 MIN AT 55 %
  2. VO2 MAX5 × (3 MIN AT 115 % · 95 RPM, 3 MIN AT 50 %)
  3. COOL-DOWN10 MIN FROM 55 TO 40 %

Percentages are of your FTP.

TIME IN EACH ZONE

  • Z1RECOVERY33 MIN
  • Z2ENDURANCE6 MIN
  • Z5VO2 MAX16 MIN

THE COACH SAYS

  • 12:00 An opener.
  • 15:00 Go. Quick legs.
  • 16:30 Halfway.
  • 17:30 Thirty seconds.
  • 18:00 Breathe. Recover.

RIDE IT

In Pedal Mania: open WORKOUTS, then OURS, and pick VO2 5x3.

.ZWO.ERG.MRCFor other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.