3x5(x2) S4

• Cycling
• 1h 19mTime
• 83Stress
• 0.79Intensity
• 102Popularity

About this workout

This workout features two sets of 3 x 5 minutes at a challenging threshold pace, perfect for simulating the sustained efforts you’ll face during weekly group rides or time trials. It’s a solid way to boost your FTP while maintaining a manageable recovery between efforts.

Workout structure

• 7 min @ 39-54% (39-54w)
• 7 min @ 65% (65w)
• 1 min @ 110% (110w)
• 5 min @ 48% (48w)
• 3X
  • 5 min @ 96% (96w)
  • 2 min @ 48% (48w)
• 7 min @ 66-50% (66-50w)
• 3X
  • 5 min @ 96% (96w)
  • 2 min @ 48% (48w)
• 10 min @ 80-48% (80-48w)