Workout Library
advanced Z5-Z6 50 min TSS ~90
VO2max 5x3
Classic 5×3-min intervals at 120-130% FTP. The benchmark VO2max session.
Training goal
Build maximal aerobic power. Five 3-minute efforts at 120-130% FTP with equal rest. The classic polarized VO2max session used by coaches from Seiler to Coggan.
Intervals
12 blocks · 50m 00s| # | Name | Duration | Power | Zone |
|---|---|---|---|---|
| 1 | Warmup | 10m 00s | 125→188 W | Z1 |
| 2 | Main Set (1/5) > Interval | 3m 00s | 313 W | Z6 |
| 3 | Main Set (1/5) > Recovery | 3m 00s | 125 W | Z1 |
| 4 | Main Set (2/5) > Interval | 3m 00s | 313 W | Z6 |
| 5 | Main Set (2/5) > Recovery | 3m 00s | 125 W | Z1 |
| 6 | Main Set (3/5) > Interval | 3m 00s | 313 W | Z6 |
| 7 | Main Set (3/5) > Recovery | 3m 00s | 125 W | Z1 |
| 8 | Main Set (4/5) > Interval | 3m 00s | 313 W | Z6 |
| 9 | Main Set (4/5) > Recovery | 3m 00s | 125 W | Z1 |
| 10 | Main Set (5/5) > Interval | 3m 00s | 313 W | Z6 |
| 11 | Main Set (5/5) > Recovery | 3m 00s | 125 W | Z1 |
| 12 | Cooldown | 10m 00s | 188→100 W | Z2 |
Zone distribution
Z1 25mZ2 10mZ6 15m
Training considerations
- Frequency: 1-2x per week, 48h between VO2 sessions
- Best for: intermediate → elite
- Target FTP%: Z5-Z6 — stay near the middle of the range; ride the upper end only if you finish the prior block on target.
- Recovery: Pair with a Z1/Z2 day before and after; do not stack this on consecutive days.