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# VO2 5X3

VO2 MAX · 55 MIN

VO2 5x3: each step's target, by time

LENGTH 55 MIN

LOAD 67

STEPS 14

HARDEST Z5

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

## THE STEPS

1. WARM-UP 12 MIN FROM 45 TO 75 % · 85 RPM, 1 MIN AT 110 % · 100 RPM, 2 MIN AT 55 %
2. VO2 MAX 5 × (3 MIN AT 115 % · 95 RPM, 3 MIN AT 50 %)
3. COOL-DOWN 10 MIN FROM 55 TO 40 %

Percentages are of your FTP.

## TIME IN EACH ZONE

- Z1 RECOVERY 33 MIN
- Z2 ENDURANCE 6 MIN
- Z5 VO2 MAX 16 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](https://pedalmania.cc/workouts/vo2-5x3/files/zwo) [.ERG](https://pedalmania.cc/workouts/vo2-5x3/files/erg) [.MRC](https://pedalmania.cc/workouts/vo2-5x3/files/mrc) For other apps. .ERG is in watts at 250 W: sign in to have it at yours; .ZWO and .MRC are in percent.

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Source: https://pedalmania.cc/workouts/vo2-5x3