If there’s one workout I keep coming back to, especially when life gets busy or I’m traveling, it’s this 5-minute interval session from my VO2 Max Booster Program. I love it because it’s not just effective—it’s incredibly easy to incorporate into any routine, no matter where you are. Whether you’re training at home, in a gym, or stuck in a hotel with limited facilities, this workout gets the job done.
Over the years, I’ve tried countless training methods, but there’s something special about the simplicity and efficiency of 5-minute intervals. They might sound straightforward, but don’t let that fool you—they pack a serious punch when it comes to improving VO2 max and overall cycling performance.
This workout has saved me several times on week-long conferences, stuck in a hotels with very limited training facilities. When you don’t have time and access to road cycling, this little workout can keep your aerobic performance at a decent level. And you don’t need a heart rate monitor or power meter for pace control. It’s just 5-minute intervals repeated three times.
1. Warm-Up (10 Minutes):
– Start with a 10-minute incremental warm-up. Begin at an easy pace and gradually increase your intensity. This helps your body prepare for the intense intervals ahead. Depending on your current fitness and preferences you may decide to ride a bit more before you move on to the interval sesssion.
2. Main Set (45 Minutes):
3 x (5+10 Minutes) at 90% / 50% of VO2 Max Power Output
– 5 Minutes: Push hard at 90% of your VO2 max test result. If you have a recent 5-min maximum test you can rely on that for deciding your pace. If you don’t have a power meter, don’t worry. Simply push as hard as you possibly can for the five minutes (though, remember that you are supposed to repeat these intervals three times).
– 10 Minutes: Follow each interval with 10 minutes at 50% of your VO2 max. This recovery period lets you catch your breath while keeping your body engaged, so you’re ready to hit the next interval strong.
3. Cool Down (5 Minutes):
– Finish off with 5 minutes of easy-rolling. This cool-down helps bring your heart rate down gradually, setting you up for better recovery.
These 5-minute efforts are where you really make gains in your aerobic capacity. You’ll feel the burn, but it’s this intensity that drives improvements in your VO2 max. Also, from practical experience this intensity also play a major role at decisive moments in cycling races. Thus, if you are a competitive cyclist, I personally believe VO2 max intervals should be an integral part of your training plan.
What I love most about this session is its efficiency. In just one hour, you’re getting 15 minutes of hard work at an intensity very close to your VO2 max. That’s a big bang for your buck. Especially when time is tight or when you’re away from your usual training environment.
– Effective Use of Time: No wasted minutes here. You’re maximizing your training time with high-intensity work that directly targets your VO2 max, which is crucial for improving endurance and performance.
– No Excuses: Because it’s so straightforward, I’ve found that this workout is easy to stick to. Whether you’re in a well-equipped gym or just have access to a basic stationary bike in a hotel, you can get this training session done.
– Portable and Versatile: I’ve used this workout in a variety of settings—at home, on a trainer, and even in that small hotel gym. The structure is so simple that you can adapt it to whatever equipment you have on hand.
You may have tried this training session as part of my VO2 Max Booster Program (on day 3). If not, why not give this Vo2 max workout a try? If you want to ride more than just a single hour, you can easily add extra time after the third interval. In that case, you’ll get both top-quality intervals and distance training.
If you have any experience, comments, or questions about this workout, feel free to use the comments section below.
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"Ciao" Jesper, I'm a reader of yours and I bought your books to compare my scientific knowledge and read things written by my colleague coach (I fully agree with your idea about training based on aerobic power). In your opinion, how many repetitions can an athlete do until exhaustion maintaining the criterion 5' @90% VO2MAX and 10' @50%VO2MAX?
THANKS
daniele (ITALIA)
Dear Daniele,
Thank you so much for your kind words and for taking the time to engage with my work. It's always a pleasure to connect with fellow coaches and athletes who share a passion for optimizing training strategies.
Regarding your question, in my experience, most riders will find a solid workout with around three intervals at the intensity described (5 minutes @ 90% VO2MAX and 10 minutes @ 50% VO2MAX, three repetitions). That said, the exact number of repetitions can vary depending on the rider's profile and conditioning. Some athletes may be able to handle more repetitions at this intensity, while others might struggle to reach three repetitions.
As you've rightly noted, if you feel strong and have the capacity to push harder, adding more watts can be a great way to maximize the effectiveness of your session, especially when time is limited. There isn't a one-size-fits-all answer, so it's important to listen to your body and adjust based on your own performance and goals.
Thank you again for your support and for sparking this interesting discussion. Wishing you all the best in your training!
Ciao,
Jesper
Hi Jesper
I'm primarily a runner who has used cycling in the past to keep fit.
I'm 64, but years ago, in my late teens, I took up 800m in my late teens after being a successful (but injury prone) jumper for my age. During the winter conditioning/stamina stage, I'd be running anywhere between 30-80 miles a week. You'd think I'd be moderately good at cross country, but usually, they would be removing the marker flags as I trailed in.
However, all of a sudden, I drastically made an improvement, leading races winning the odd one or two and beating established distance runners of county standard.
I put this down to what Arthur Lydiard would call interval training. Without thinking about vo2 max, etc, I had an 8 mile route or thereabouts during which I ran at a controlled fast (road) pace at around 5 minutes per mile.
This was followed by steady running until I felt ready to repeat. Not sure of distance but will look up in my trai nig records from 1980s.
A lot of athletes get too focused on distance e.g LSD long slow distance which although builds up stamina, also increases injury risk. Although fast tempo intervals on road may do this, but you work with how your body feels. It can be done over a shorter or static distance where you don't have to limp all the way home if something goes half way round a 18 miler.
Now, coming back to running at 64, I intend as an experiment to see how fast I can run 800m. My problem is that not having even run for a bus for the past 10 years due to insertional tendinopathy in both heels, the actual act of running is a problem currently. However, cycling is OK and I will be using a modified version of your method probably based on initially 2mins at 90% to mimic 800m effort.
I'll let you know how it goes.
All the best
Andrew
Hi Andrew,
Thank you so much for sharing your story and experiences—it's inspiring to read about your athletic journey and your plans to make a comeback!
First, I want to clarify that while I have a deep passion for cycling and training methods, I’m not an athletic coach and have only limited experience with track and field. As you know, there are several key differences between running and cycling, particularly when it comes to preparing for an event like the 800m. From a physiological standpoint, the 800m is one of the most challenging distances to train for, as it demands a perfect balance between aerobic and anaerobic capabilities. While finishing times for an 800m race might seem comparable to, for example, a 2K pursuit on the velodrome, the power profiles required are quite distinct.
I admire your determination to experiment with cycling-based training to improve your 800m time, especially as you work around the challenges posed by your heel tendinopathy. I encourage you to approach this comeback gradually, especially given the demands of running after some time away. It’s crucial to reacquaint your body with running before diving into more specialized and intense disciplines like the 800m.
I’m excited to hear how your journey progresses and truly hope that my posts can provide some motivation along the way. :-)
All the best,
Jesper