VO2Max

5 CROWNS - V2

  • Cycling
  • 1h 15mTime
  • 78Stress
  • 0.79Intensity
  • 31Popularity

About this workout

5 Crowns - V2 features a punishing main set of 10 intervals at 100% FTP, perfect for pushing your limits in preparation for those steep climbs or sprint finishes. This workout is ideal for increasing your aerobic ceiling, giving you that extra edge when you need to dig deep in races or group rides.

Cesar Nunez

Workout structure

  • 2 min @ 40-50% (40-50w) 75-85 rpm
  • 2 min @ 50-60% (50-60w) 75-85 rpm
  • 2 min @ 60-70% (60-70w) 80-85 rpm
  • 2 min @ 70-80% (70-80w) 80-90 rpm
  • 2 min @ 80-90% (80-90w) 80-90 rpm
  • 2 min @ 50% (50w) 80-90 rpm
  • 1 min @ 100% (100w) 90-95 rpm
  • 30 sec @ 77% (77w) 85-90 rpm
  • 1 min @ 90% (90w) 90-95 rpm
  • 30 sec @ 50% (50w) 85-90 rpm
  • 1 min @ 110% (110w) 95-100 rpm
  • 30 sec @ 50% (50w) 85-90 rpm
  • 1 min @ 90% (90w) 90-95 rpm
  • 30 sec @ 77% (77w) 85-90 rpm
  • 1 min @ 100% (100w) 90-95 rpm
  • 4 min @ 50% (50w) 80-90 rpm
  • 1 min @ 100% (100w) 90-95 rpm
  • 30 sec @ 77% (77w) 85-90 rpm
  • 1 min @ 90% (90w) 90-95 rpm
  • 30 sec @ 50% (50w) 85-90 rpm
  • 1 min @ 110% (110w) 95-100 rpm
  • 30 sec @ 50% (50w) 85-90 rpm
  • 1 min @ 90% (90w) 90-95 rpm
  • 30 sec @ 77% (77w) 85-90 rpm
  • 1 min @ 100% (100w) 90-95 rpm
  • 4 min @ 50% (50w) 80-90 rpm
  • 1 min @ 100% (100w) 90-95 rpm
  • 30 sec @ 77% (77w) 85-90 rpm
  • 1 min @ 90% (90w) 90-95 rpm
  • 30 sec @ 50% (50w) 85-90 rpm
  • 1 min @ 110% (110w) 95-100 rpm
  • 30 sec @ 50% (50w) 85-90 rpm
  • 1 min @ 90% (90w) 90-95 rpm
  • 30 sec @ 77% (77w) 85-90 rpm
  • 1 min @ 100% (100w) 90-95 rpm
  • 4 min @ 50% (50w) 80-90 rpm
  • 1 min @ 100% (100w) 90-95 rpm
  • 30 sec @ 77% (77w) 85-90 rpm
  • 1 min @ 90% (90w) 90-95 rpm
  • 30 sec @ 50% (50w) 85-90 rpm
  • 1 min @ 110% (110w) 95-100 rpm
  • 30 sec @ 50% (50w) 85-90 rpm
  • 1 min @ 90% (90w) 90-95 rpm
  • 30 sec @ 77% (77w) 85-90 rpm
  • 1 min @ 100% (100w) 90-95 rpm
  • 4 min @ 50% (50w) 80-90 rpm
  • 1 min @ 100% (100w) 90-95 rpm
  • 30 sec @ 77% (77w) 85-90 rpm
  • 1 min @ 90% (90w) 90-95 rpm
  • 30 sec @ 50% (50w) 85-90 rpm
  • 1 min @ 110% (110w) 95-100 rpm
  • 30 sec @ 50% (50w) 85-90 rpm
  • 1 min @ 90% (90w) 90-95 rpm
  • 30 sec @ 77% (77w) 85-90 rpm
  • 1 min @ 100% (100w) 90-95 rpm
  • 2 min @ 50% (50w) 80-90 rpm
  • 2 min @ 90-80% (90-80w) 75-85 rpm
  • 2 min @ 80-70% (80-70w) 75-85 rpm
  • 2 min @ 70-60% (70-60w) 80-85 rpm
  • 2 min @ 60-50% (60-50w) 80-90 rpm
  • 2 min @ 50-40% (50-40w) 80-90 rpm