Workouts / Fast Fitness
Fast Fitness
Fast Fitness VO2 Pyramid
Compact VO2 pyramid using 1–3 minute steps, following modern polarized training guidelines.
Duration40:00
TSS37
IF0.74
Blocks8
Time40:00
TSS37
IF0.74
Profile
Targets in % FTP
100%50%0%
0:0020:0040:00
Z1 70% · 28 minZ5 30% · 12 min
Intervals
8 blocksZ1
Warm-up
8:0055%Repeat 2×
Z5
Interval1 minute on.
1:00115%Z1
Recovery
1:0055%Z5
Interval2 minutes solid VO2.
2:00112%Z1
Recovery
2:0055%Z5
Interval3 minutes steady hard.
3:00108%Z1
Recovery
3:0055%Z1
Cool-down
8:0045%What it trains
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.