VO2 Max Descending Ladder: Turbo Session

Session Overview

A descending interval ladder — 5, 4, 3, 2, then 1 minute — at VO2 max effort with equal recovery, designed to sharpen top-end aerobic power in the closing weeks of a race season. This is a hard, advanced session best suited to athletes with an established base who want a late-season fitness sharpener rather than a foundational block.

What You’ll Need

• Turbo trainer (smart trainer recommended for power targets, but effort/heart rate works if you don’t have one)
• A recent FTP or threshold heart rate estimate to set your VO2 max target zone
• Fan and water — this session generates significant heat

Warm-Up (15 minutes)

10 minutes easy spinning, building gradually, followed by 3 x 1 minute at moderate-hard effort with 1 minute easy between, to prime your legs and cardiovascular system for the intervals ahead.

Main Set

Five intervals at VO2 max effort (roughly 110-120% of FTP, or the hardest pace you could sustain for the interval’s full duration), each followed by an equal-length recovery. The descending duration means each interval gets shorter but the intensity should stay just as high — don’t let the shorter reps tempt you into going out too hard.

• 5 minutes hard, then 5 minutes easy spin recovery.
• 4 minutes hard, then 4 minutes easy spin recovery.
• 3 minutes hard, then 3 minutes easy spin recovery.
• 2 minutes hard, then 2 minutes easy spin recovery.
• 1 minute all-out — the shortest, hardest effort of the session, no recovery needed after other than moving into the cool-down.

Cool-Down (10 minutes)

Easy spinning at a conversational effort, gradually reducing cadence and resistance over the final few minutes.

Coaching Notes

• Pace evenly across each interval rather than starting too hard and fading — a common mistake is treating the 5-minute effort like a sprint because “it’s the longest one left,” which blows up the middle of the session.
• Target RPE 8-9/10 for each hard interval, with the final 1-minute effort allowed to tip into 9-10/10.
• Scaling: if you’re newer to structured intervals, drop to a 4-3-2-1 ladder with the same equal-length recoveries; more advanced athletes can add a second, shorter descending ladder (3-2-1) after a longer recovery block.
• This session is intentionally hard — schedule an easy day either side of it, and skip it entirely if you’re already carrying fatigue from race-week or a big training block.