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VO2 max
VO2 Max 5×3
Five 3-minute efforts at 115 % with equal recoveries.
- Duration
- 45 min
- TSS
- 60
- IF
- 0.90
- Difficulty
- Hard
- Steps
- 13
Power profile
FTP 100%
125%Steps
| # | Section | Starts | Length | Target (% FTP) |
|---|---|---|---|---|
| 1 | Warm-up | 0:00 | 8:00 | 40 → 70% |
| 2 | Warm-up | 8:00 | 1:00 | 95% |
| 3 | Warm-up | 9:00 | 1:00 | 55% |
| 4 | Work | 10:00 | 3:00 | 115% |
| 5 | Recovery | 13:00 | 3:00 | 50% |
| 6 | Work | 16:00 | 3:00 | 115% |
| 7 | Recovery | 19:00 | 3:00 | 50% |
| 8 | Work | 22:00 | 3:00 | 115% |
| 9 | Recovery | 25:00 | 3:00 | 50% |
| 10 | Work | 28:00 | 3:00 | 115% |
| 11 | Recovery | 31:00 | 3:00 | 50% |
| 12 | Work | 34:00 | 3:00 | 115% |
| 13 | Cool-down | 37:00 | 8:00 | 60 → 40% |