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VO2max · 1 h 10 min

VO2max Intervals

5 × 4 min VO2max

5 x 4 min at 115% FTP. Use sparingly in base and early build — a bigger engine makes every ultra pace easier.

Download .zwoRide it in MeepMeep
FTP
0:0035m1h10
Duration
1 h 10 min
Training stress
86 TSS
Intensity factor
0.86
Work at 250 W FTP
749 kJ
Carbs burned, est.
130 g/h

Stress and work are estimates for riding exactly on target. Watts and carbohydrate use scale with your FTP; the carb figure assumes a 250 W FTP.

The workout, step by step

  1. Warm-up12 min ramp 45% → 70% FTP
  2. 5 ×
    1. VO2max4 min at 115% FTP
    2. 4 min at 50% FTP
  3. 10 min at 60% FTP
  4. Cool-down8 min ramp 60% → 40% FTP

Why ride it

Short, hard intervals above FTP that grow the aerobic engine. Use sparingly in base and early build, never at the expense of your long ride.

Use the .zwo file

The download is a standard Zwift workout file with targets as a percentage of FTP, so it scales to you.

  • MeepMeep: no download needed. Open it in the app, pair your trainer and ride in ERG.
  • Zwift: put the file in Documents/Zwift/Workouts/<your Zwift ID>, then find it under Custom Workouts.
  • TrainerDay, intervals.icu and others: import the .zwo into your workout library.

More VO2max workouts

All vo2max workouts · Full library · Training plans by event

Ride it with ERG, fueling prompts and stand-up reminders.

MeepMeep is free and runs in Chrome or Edge. No account; your rides stay on your device.

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