Workouts» GC Coaching» Vo2max »

VO2: 5x3 + 2x10 SST

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
30sec @ 120% FTP
30sec @ 50% FTP
30sec @ 120% FTP
30sec @ 50% FTP
30sec @ 120% FTP
2min 30sec @ 50% FTP
3min @ 115% FTP
3min @ 55% FTP
3min @ 115% FTP
3min @ 55% FTP
3min @ 115% FTP
3min @ 55% FTP
3min @ 115% FTP
3min @ 55% FTP
3min @ 115% FTP
3min @ 55% FTP
2min @ 55% FTP
10min @ 90% FTP
5min @ 55% FTP
10min @ 90% FTP
10min @ 40% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP30sec @ 120% FTP30sec @ 50% FTP30sec @ 120% FTP30sec @ 50% FTP30sec @ 120% FTP2min 30sec @ 50% FTP3min @ 115% FTP3min @ 55% FTP3min @ 115% FTP3min @ 55% FTP3min @ 115% FTP3min @ 55% FTP3min @ 115% FTP3min @ 55% FTP3min @ 115% FTP3min @ 55% FTP2min @ 55% FTP10min @ 90% FTP5min @ 55% FTP10min @ 90% FTP10min @ 40% FTP
Workout overview

Duration: 1h 22m

Stress points: 103

Zone distribution

Z1: 36m

Z2: 6m

Z3: 2m

Z4: 22m

Z5: 15m

Z6: 2m

43%
7%
2%
27%
18%
2%

Author: Shayne Gaffney

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET
-5x 3 minutes @VO2 Max Zone @85-95 RPM.
-Rest for 3 minutes between sets, and take 5 minutes rest after the 5th interval.
-Then 2x 10 minutes @SST with 5 minutes rest between.
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

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GC Coaching » Vo2max

  • VO2: 5x3 + 2x10 SST

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  • VO2 I - Ouch!

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  • VO2 II - OUUUCH!

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  • VO2 III - Is my bike okay?

    1h 7m | 83 SP

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