5-1-5 test

• Cycling
• 1h 9mTime
• 99Stress
• 0.93Intensity
• 80Popularity

About this workout

The 5-1-5 test is a gnarly anaerobic workout that pushes your limits with two sets of 5-minute efforts at 110% FTP, perfect for building sprinting power and lactate tolerance. Use it as a benchmark for ramp tests or to gauge your performance in 2x7.5 intervals, setting you up for explosive efforts in races and group rides.

Workout structure

• 2X
  • 5 min @ 44% (44w)
  • 1 min @ 20% (20w)
• 2X
  • 5 min @ 66% (66w)
  • 1 min @ 20% (20w)
• 2X
  • 5 min @ 88% (88w)
  • 1 min @ 20% (20w)
• 2X
  • 5 min @ 110% (110w)
  • 1 min @ 20% (20w)
• 5 min @ 132% (132w)
• 1 min @ 20% (20w)
• 5 min @ 132% (132w)
• 10 min @ 60-30% (60-30w)