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Vo2max 5x4min

Progressive workout with 4x5min VO2max intervals at high power, bookended by threshold and tempo efforts.

VO2max

Vo2max 5x4min

Duration
1:13:00
Stress Points
86
Stars
1
Completions
2
byJan SteffesJan Steffes

Progressive workout with 4x5min VO2max intervals at high power, bookended by threshold and tempo efforts.

Description

A progressive power builder that ramps you up through threshold and into VO2max territory. After a thorough 10-minute warm-up, you'll hit a threshold effort, settle into tempo, then tackle 4 demanding 5-minute intervals at 150% FTP with recovery periods. This workout builds high-end power and mental toughness.

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Published:Mar 5, 2026
Updated:Mar 5, 2026
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Plan
Show absolute power

  • Warm-up

  • 2:00
    160w
  • 1:00
    218w
  • 5:00
    124w

  • Interval

    4:00
    218w
    5:00
    109w

    5x

  • Cool-down

Power Zones

Recovery
30:00
41.1%
Endurance
20:00
27.4%
Tempo
2:00
2.7%
VO2max
21:00
28.8%