3x5 progressive
- Cycling
- 1h 30mTime
- 60Stress
- 0.63Intensity
- 15Popularity
About this workout
This workout features progressive intervals with 3x30 seconds at 100% FTP, perfect for building that raw sprinting power and lactate tolerance needed for closing gaps or sprinting for the line. Incorporate this brutal effort into your training to boost your top-end punch for race day.
Workout structure
- 10 min @ 35-50% (35-50w)
- 10 min @ 35-80% (35-80w)
- 1 min @ 55% (55w)
- 3X
- 30 sec @ 100% (100w)
- Rest 2:30 min @ 55% (55w)
- 1 min @ 65% (65w)
- 1 min @ 75% (75w)
- 1 min @ 85% (85w)
- 20 sec @ 94% (94w)
- 20 sec @ 102% (102w)
- 10 sec @ 109% (109w)
- 10 sec @ 124% (124w)
- 10 sec @ 144% (144w)
- 10 min @ 40-50% (40-50w)
- 1 min @ 65% (65w)
- 1 min @ 75% (75w)
- 1 min @ 85% (85w)
- 20 sec @ 94% (94w)
- 20 sec @ 102% (102w)
- 10 sec @ 109% (109w)
- 10 sec @ 124% (124w)
- 10 sec @ 144% (144w)
- 10 min @ 40-50% (40-50w)
- 1 min @ 65% (65w)
- 1 min @ 75% (75w)
- 1 min @ 85% (85w)
- 20 sec @ 94% (94w)
- 20 sec @ 102% (102w)
- 10 sec @ 109% (109w)
- 10 sec @ 124% (124w)
- 10 sec @ 144% (144w)
- 10 min @ 40-50% (40-50w)
- 17:30 min @ 55% (55w)