2 x 5 x 2.5 115, 2.5, 5

• Cycling
• 1h 30mTime
• 122Stress
• 0.90Intensity
• 155Popularity

About this workout

This workout features a demanding main set of 3 sets of 4 × 3 min at 115% FTP, pushing your limits to boost your VO2 max and aerobic ceiling. Perfect for preparing for those tough group ride surges or time trials when you need that extra punch to close gaps.

Workout structure

• 5 min @ 50-80% (50-80w)
• 2X
  • 15 sec @ 120% (120w)
  • Rest 45 sec @ 50% (50w)
• 2X
  • 15 sec @ 130% (130w)
  • Rest 45 sec @ 50% (50w)
• 2X
  • 15 sec @ 140% (140w)
  • Rest 45 sec @ 50% (50w)
• 2X
  • 15 sec @ 150% (150w)
  • Rest 45 sec @ 50% (50w)
• 2 min @ 60% (60w)
• 4X
  • 2:30 min @ 115% (115w)
  • Rest 2:30 min @ 50% (50w)
• 2:30 min @ 60% (60w)
• 4X
  • 2:30 min @ 115% (115w)
  • Rest 2:30 min @ 50% (50w)
• Free-ride 2:30 min @ 60% (60w)
• 4X
  • 2:30 min @ 115% (115w)
  • Rest 2:30 min @ 50% (50w)
• 10 min @ 80% (80w)