YourIntervalsVO2max Pro
8 × 3 VO2max
Eight three-minute efforts at 115 % FTP. A big VO2max session.
018 min35 min52 min70 min
Duration1 h 10 min
DifficultyExtreme
TSS (est.)92
Intensity factor0.89
Workout structure
15 min 45→70 % + 8 × (3 min @ 115 % + 3 min @ 50 %) + 7 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
- 8 × repeat3 min @ 115 % + 3 min @ 50 %48 min
- VO2max115 % FTP · 288 W at 250 W3 min
- Recovery50 % FTP · 125 W at 250 W3 min
- Cool-down65 % → 40 % FTP7 min
Why ride 8 × 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.