5x5 min Z3 low cadence

• Cycling
• 1h 10mTime
• 62Stress
• 0.73Intensity
• 95Popularity

About this workout

This workout focuses on tempo efforts with low cadence drills, where you'll tackle 4 sets of 5 minutes at 90% FTP, building aerobic durability and strength for those long climbs. It's a solid mid-week staple that primes you for sustained group ride paces without overcooking your legs.

Workout structure

• 20 min @ 55% (55w) 85-90 rpm
• 4X
  • 5 min @ 90% (90w) 55-65 rpm
  • Rest 5 min @ 55% (55w)
• 10 min @ 75% (75w) 85-95 rpm