3x5' intensive + 3x 5' tempo

• Cycling
• 2h 0mTime
• 96Stress
• 0.69Intensity
• 55Popularity

About this workout

This workout combines 3x5-minute tempo efforts at 85% FTP with ample recovery, making it a solid mid-week staple for building aerobic durability without overcooking. Perfect for those looking to maintain a strong, steady pace during group rides or when stretching out long climbs.

Workout structure

• 15 min @ 55-60% (55-60w) 85 rpm
• 2X
  • 5 min @ 75% (75w)
  • 10 min @ 65% (65w)
• 5 min @ 75% (75w)
• 20 min @ 65% (65w)
• 2X
  • 5 min @ 85% (85w) 90 rpm
  • 10 min @ 65% (65w)
• 5 min @ 85% (85w) 90 rpm
• 15 min @ 65% (65w)