YourIntervalsVO2max Pro
5 × 5 VO2max
Long VO2max intervals at 108 % for maximum time near your aerobic ceiling.
018 min35 min52 min70 min
Duration1 h 10 min
DifficultyExtreme
TSS (est.)85
Intensity factor0.85
Workout structure
15 min 45→70 % + 5 × (5 min @ 108 % + 5 min @ 50 %) + 5 min 65→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.
- Warm-up45 % → 70 % FTP15 min
- 5 × repeat5 min @ 108 % + 5 min @ 50 %50 min
- VO2max108 % FTP · 270 W at 250 W5 min
- Recovery50 % FTP · 125 W at 250 W5 min
- Cool-down65 % → 40 % FTP5 min
Why ride 5 × 5 VO2max?
Short, very hard intervals that challenge your aerobic system. Effective but demanding, so quality matters more than quantity.
When to use it
On a well-rested day, generally once a week or less for recreational riders.
Recovery
Start fresh and ride easy the next day. If you can't reach the targets, end the session early.
Riding tips
- Ride it in ERG mode: YourIntervals sets the resistance for every interval, so focus on a smooth, steady cadence around 85–95 rpm.
- Targets feel off today? Use the intensity control to scale the whole workout up or down in 1 % steps.