3x5min@90%

• Cycling
• 1hTime
• 185Stress
• 0.68Intensity
• 45Popularity

About this workout

This workout features two sets of three 5-minute efforts at 90% FTP, providing a solid tempo challenge that enhances your aerobic durability and prepares you for those long climbs and steady group rides. It’s a mid-week staple that balances intensity with recovery, making it perfect for building endurance without overcooking your legs.

Workout structure

• 3X
  • 10 min @ 50% (50w)
  • 5 min @ 90% (90w)
• 10 min @ 50% (50w)
• 5 min @ 50% (50w)
• 3X
  • 10 min @ 50% (50w)
  • 5 min @ 90% (90w)
• 10 min @ 50% (50w)
• 5 min @ 50% (50w)