VO2max · 44 min
VO2max Starter
4 × 3 min VO2max
Four 3-minute efforts at 112% FTP with equal recovery. A friendly introduction to hard intervals.
FTP
- Duration
- 44 min
- Training stress
- 50 TSS
- Intensity factor
- 0.83
- Work at 250 W FTP
- 455 kJ
- Carbs burned, est.
- 120 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
- Warm-up12 min ramp 45% → 70% FTP
- 4 ×
- VO2max3 min at 112% FTP
- 3 min at 50% FTP
- 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
- VO2max Pyramid1 + 2 + 3 + 2 + 1 min VO2max37 min
- Short Punches10 × 1 min VO2max38 min
- Sprint Primer6 × 15 s Anaerobic46 min
- VO2max 40/20 Bursts16 × 40 s VO2max46 min
- VO2max 30/30 Bursts24 × 30 s Anaerobic59 min
- VO2max Intervals5 × 4 min VO2max1 h 10 min
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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