YourIntervalsVO2max Pro
6 × 3 VO2max
Six three-minute VO2max intervals. Breathe deep and hold on.
015 min30 min45 min60 min
Duration1 h
DifficultyExtreme
TSS (est.)75
Intensity factor0.87
Workout structure
15 min 45→70 % + 6 × (3 min @ 115 % + 3 min @ 50 %) + 9 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
- 6 × repeat3 min @ 115 % + 3 min @ 50 %36 min
- VO2max115 % FTP · 288 W at 250 W3 min
- Recovery50 % FTP · 125 W at 250 W3 min
- Cool-down65 % → 40 % FTP9 min
Why ride 6 × 3 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.