VO2 Classic 4x5

4x5min VO2 intervals at 110–115% FTP with equal rest.

Duration1:05:00

TSS63

IF0.76

Blocks4

Time1:05:00

TSS63

IF0.76

Profile

Targets in % FTP

100%50%0%

0:0032:301:05:00

Z1 46% · 30 minZ2 23% · 15 minZ5 31% · 20 min

4 blocks

Warm-upProgressive warm-up

15:0060%

Repeat 4×

Interval110–115% FTP

5:00112%

RecoveryEqual rest

5:0050%

Cool-downSpin easy to finish

10:0050%

VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.

vo2hiitintervals