VO2max Turbo Intervals: 8 × 3 Minutes at 115% FTP

Session Overview

This 65-minute advanced turbo trainer session uses eight 3-minute intervals at 115% FTP to drive VO2max adaptations — the ceiling of your aerobic capacity. By repeatedly pushing above threshold for short, targeted efforts, you raise the highest sustainable power output your body can reach, which translates directly to faster race times.

What You’ll Need

  • Smart trainer or turbo with resistance control
  • Power meter (essential — RPE is unreliable at this intensity)
  • HR monitor
  • Fan and towel — this session generates serious heat

Warm-Up (15 minutes)

15 minutes progressive warm-up: 5 minutes at 50% FTP, 5 minutes at 65% FTP, 5 minutes at 75% FTP. Add 3 x 20-second bursts at 120%+ FTP with 40 seconds recovery at the end — this primes the neuromuscular system and ensures you’re ready to hit 115% from rep 1.

Main Set

8 × 3 minutes at 115% FTP — 3 minutes easy recovery at 55% FTP between each interval. Total hard work time: 24 minutes.

  • Reps 1–3: Should feel hard but achievable. Cadence 90–95 rpm. Lock in the watts and hold them.
  • Reps 4–5: You’ll feel the accumulated fatigue. Focus on pedalling mechanics and controlled breathing (4 counts in, 3 out).
  • Reps 6–7: Grit zone. Your heart rate will be at or near maximum. This is where the adaptation happens.
  • Rep 8: Give everything. You should finish this rep unable to hold the power for another minute.

Cool-Down (10 minutes)

10 minutes very easy spinning at 50–55% FTP and 90+ rpm. Avoid stopping immediately — keep the legs moving to flush lactate and normalise heart rate gradually.

Coaching Notes

  • This is an advanced session — do not attempt without a solid base of 8+ weeks of threshold work.
  • If you can’t hold 115% FTP for the final 3 reps, reduce to 110% rather than cutting rest. Maintaining power target is more important than reducing rest.
  • Allow 48–72 hours recovery before your next hard session. VO2max work has a long recovery tail.
  • Perform this session no more than twice per week. Once is sufficient for most age-group athletes.

Training at your own risk. The information provided is for general guidance only and is not a substitute for professional medical advice. Please consult a doctor before starting any new exercise programme, especially if you have any pre-existing health conditions.