VO2max: 5 x 5 min at 110-118% FTP
5 x 5 min at 110-118% FTP with 5 min rest. Hard intervals that drive maximum oxygen uptake.
At 110–118% of FTP, oxygen uptake is driven to its absolute maximum. The heart pumps at max, the lungs work at max, and the muscles use every bit of oxygen they can get. This session raises the ceiling — the maximum oxygen uptake that determines how much energy the body can produce aerobically. You feel the breathing at max and the legs burning. Over time you increase your peak power and everything below it feels easier.
Øktstruktur
Tilpass økten til din FTP — se tabell og plot for din økt under ↓
Snitt
35 W
14% FTP
Normalisert watt (NP)
105 W
42% FTP
5 intervaller
288 W
115% FTP
Pause
5 min
125 W (50%)
| Del | Tid | % FTP | Watt | Sone |
|---|---|---|---|---|
| Oppvarming | 10 min | 50–75% | 125–188 W | Utholdenhet (sone 2) |
| Intervall ×5 | 5 min | 115% | 288 W | VO2max (sone 5) |
| Pause ×4 | 5 min | 50% | 125 W | Restitusjon (sone 1) |
| Nedkjøling | 5 min | 60–45% | 150–113 W | Restitusjon (sone 1) |
Økten
Figuren viser den planlagte økten (svart linje) sammen med vår gjennomføring (stiplet blå).
Varighet
65 min
Snitt watt
14% FTP
Normalisert watt
42% FTP
Intensitetsfaktor
0.42
Treningsstress
19
Våre tips for denne økten
- 1.Go hard from the start of each interval. VO2max training requires you to be at max within 2–3 minutes.
- 2.The rest periods are as important as the intervals. Use them to get your heart rate down as much as possible.
- 3.If you cannot hold the watts on the last interval, the first ones were too hard. Adjust next time.
Hva du oppnår
At 110–118% of FTP, oxygen uptake is driven to its absolute maximum. The heart pumps at max, the lungs work at max, and the muscles use every bit of oxygen they can get. This session raises the ceiling — the maximum oxygen uptake that determines how much energy the body can produce aerobically. You feel the breathing at max and the legs burning. Over time you increase your peak power and everything below it feels easier.
Ernæring
Large carbohydrate-rich meal 3 hours before. Sports drink during the session (40–60 g carbohydrates/hr). Caffeine 30 min before can help. After: protein-rich recovery meal within 30 min. This session depletes glycogen stores.
Slik kombinerer du økten
Maximum once per week. Requires 1–2 recovery or zone 2 days after. Do not combine this with a heavy threshold session in the same week unless you are very well trained.
Teoretisk grunnlag
See Norwegian version for physiological background.
Bruk denne økten
Last ned økten og importer den i treningsprogramvaren din. Filen tilpasser seg automatisk til din FTP.
Fungerer med:
Zwift · TrainerRoad · Wahoo · TrainingPeaks · Intervals.icu · Garmin Connect
Zwift: Legg .zwo-filen i Documents/Zwift/Workouts-mappen. TrainingPeaks og Intervals.icu: Importer .zwo- eller .mrc-filen direkte. Garmin: Importer via TrainingPeaks eller bruk .mrc med Wahoo.