# How to progress with VO2 workouts **URL:** \ **Category:** Training\ **Created:** [July 29, 2021, 4:30am UTC](https://www.trainerroad.com/forum/t/how-to-progress-with-vo2-workouts/61408 "2021-07-29T04:30:50Z")\ **Posts on this page:** 7\ **Page:** 1
**Author:** ![blind76](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/blind76/32/83384_2.png) [@blind76](https://www.trainerroad.com/forum/u/blind76)\ **Post date:** [July 29, 2021, 4:30am UTC](https://www.trainerroad.com/forum/t/how-to-progress-with-vo2-workouts/61408/1 "2021-07-29T04:30:50Z")
Increasing duration and decreasing % FTP or the oposite? For example doing a few workouts (weeks) 5x5 at 105ish% and after that 4x4 at 110ish% and after few pf them 5x3 at 120ish%… I found that some suggests this approach and some the oposite? What you guys found better? ---
**Author:** ![d\_diston](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/d_diston/32/10140_2.png) [@d\_diston](https://www.trainerroad.com/forum/u/d_diston)\ **Post date:** [July 29, 2021, 4:43am UTC](https://www.trainerroad.com/forum/t/how-to-progress-with-vo2-workouts/61408/2 "2021-07-29T04:43:31Z")
How you approach this depends on what your training for…repeatability, capacity, power etc. This would massively influence how you string the sessions together. ---
**Author:** ![mcalista](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcalista/32/92377_2.png) [@mcalista](https://www.trainerroad.com/forum/u/mcalista)\ **Post date:** [July 29, 2021, 5:06am UTC](https://www.trainerroad.com/forum/t/how-to-progress-with-vo2-workouts/61408/3 "2021-07-29T05:06:02Z")
Try [Short intense period before starting base? Chad's short FTP boost plan - #4 by Supermurph19](https://www.trainerroad.com/forum/t/short-intense-period-before-starting-base-chads-short-ftp-boost-plan/6875/4) for some discussion on this. Or just browse through the progression levels for VO2Max workouts. ---
**Author:** ![Dschlag](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/dschlag/32/34530_2.png) [@Dschlag](https://www.trainerroad.com/forum/u/Dschlag)\ **Post date:** [July 29, 2021, 1:28pm UTC](https://www.trainerroad.com/forum/t/how-to-progress-with-vo2-workouts/61408/4 "2021-07-29T13:28:07Z")
Increase duration in early build and base. Then increase intensity in late build and specialty. ![VO2 Progress](https://global.discourse-cdn.com/trainerroad/original/3X/c/f/cf970755340f58c2f3447c5df93ed7db7c889f35.png) ---
**Author:** ![brendanhousler](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/brendanhousler/32/11363_2.png) [@brendanhousler](https://www.trainerroad.com/forum/u/brendanhousler)\ **Post date:** [August 5, 2021, 2:00am UTC](https://www.trainerroad.com/forum/t/how-to-progress-with-vo2-workouts/61408/5 "2021-08-05T02:00:46Z")
TBH those are probably too easy… 5 x 5 should be a walk in the park. A real 5 x 5 closer to 120% and you might not finish the set if you are relatively new to training. So maybe do the 5 x 3 at 120% as you mentioned, then go for 6 x 3 if you can. The wko suggestion from Tim Cusick is below, but rather than just GO HARDER, consider Hard starts…ie: 30s at 120-130%, then just 4m30s at 110%…you’ll get a redonk vo2 response from that most likely, and prob easier to finish unless that hard start really breaks you (hard to say here, I don’t know you!) But low FRC rider might have a tougher time with those than high FRC rider who can bam bam all day… good luck! ---
**Author:** ![KlemenSj](https://avatars.discourse-cdn.com/v4/letter/k/50afbb/32.png) [@KlemenSj](https://www.trainerroad.com/forum/u/KlemenSj)\ **Post date:** [August 5, 2021, 6:36am UTC](https://www.trainerroad.com/forum/t/how-to-progress-with-vo2-workouts/61408/6 "2021-08-05T06:36:19Z")
A very broad answer would be: whatever gets you to stay at the 90+% of your HRmax for as long as possible. If you struggle with holding high power for long time, do shorter intervals; if you need longer time for your muscles to fatigue and your HR to rise, do longer intervals. The end goal is the same: accumulating time at high HR values. EDIT: I realised I didn’t actually answer the question. Tim Cusick’s approach is going harder (more power) for a certain duration (picture @Dschlag posted above). I remember listening to some other podcasts on the topic and the main focus was on what I said above. I guess the answer is similar to most answers: there’s more than one way to skin a cat. ---
**Author:** ![Captain\_Doughnutman](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/captain_doughnutman/32/7694_2.png) [@Captain\_Doughnutman](https://www.trainerroad.com/forum/u/Captain_Doughnutman)\ **Post date:** [August 8, 2021, 11:44am UTC](https://www.trainerroad.com/forum/t/how-to-progress-with-vo2-workouts/61408/8 "2021-08-08T11:44:23Z")
> [@blind76](#): > > Increasing duration and decreasing % FTP or the oposite? Forget about %FTP. The key is in the zone: VO2 **MAX**. Pick a duration you can complete going _REALLY, REALLY_ hard. Add more rest between intervals if necessary to complete. Have fun! 🤮