threshold

5-4-3-2-1

  • Cycling
  • 1h 36mTime
  • 118Stress
  • 0.86Intensity
  • 20Popularity

About this workout

This threshold workout features a classic 5-4-3-2-1 format, with 3 sets of hard 3-minute efforts at 105% FTP, perfect for building the sustainable power needed for group rides and time trials. It's a punishing yet effective way to fine-tune your FTP while keeping your legs primed for those race kicks and intense climbs.

Martin1968

Workout structure

  • 15 min @ 65% (65w)
  • 1 min @ 55% (55w)
  • 5 min @ 105% (105w)
  • 2X
    • 2 min @ 60% (60w)
    • 4 min @ 105% (105w)
  • 3X
    • 2 min @ 60% (60w)
    • 3 min @ 105% (105w)
  • 4X
    • 2 min @ 60% (60w)
    • 2 min @ 105% (105w)
  • 5X
    • 2 min @ 60% (60w)
    • 1 min @ 105% (105w)
  • 2 min @ 60% (60w)
  • 15 min @ 65% (65w)