anaerobic

5 min max test

  • Cycling
  • 1hTime
  • 88Stress
  • 0.94Intensity
  • 125Popularity

About this workout

This 5-minute max test pushes your limits with short, explosive efforts that build raw sprinting power and lactate tolerance, making it essential for closing gaps in races or nailing those tough finishes. Use it as a benchmark alongside ramp tests or 20-minute FTP tests to accurately gauge your performance potential.

mjgb

Workout structure

  • 3 min @ 30-50% (30-50w)
  • 3 min @ 50-70% (50-70w)
  • 2 min @ 70-90% (70-90w)
  • 1 min @ 100% (100w)
  • 2 min @ 30% (30w)
  • 6 sec @ 200% (200w)
  • 1:54 min @ 30% (30w)
  • 30 sec @ 100% (100w)
  • 1:30 min @ 30% (30w)
  • 30 sec @ 110% (110w)
  • 1:30 min @ 30% (30w)
  • 30 sec @ 150% (150w)
  • 1:30 min @ 30% (30w)
  • 30 sec @ 110% (110w)
  • 1:30 min @ 30% (30w)
  • 30 sec @ 100% (100w)
  • 3 min @ 30% (30w)
  • 5 min @ 130% (130w)
  • 4 min @ 30% (30w)
  • 15 min @ 70-90% (70-90w)
  • 4 min @ 30% (30w)
  • 2X
    • 6 sec @ 200% (200w)
    • 1:54 min @ 30% (30w)
  • 6 sec @ 200% (200w)
  • 2:54 min @ 30% (30w)