Anaerobic

5 Min Test incl Warm Up

  • Cycling
  • 1h 12mTime
  • 71Stress
  • 0.77Intensity
  • 25Popularity

About this workout

This brutal 5-minute test, featuring short bursts at 110% FTP, is a classic way to gauge your anaerobic capacity and prepare for ramp tests or 20-minute FTP assessments. Use it to build the kick needed for closing gaps during intense efforts in races or group rides.

calvinhoops

Workout structure

  • 5 min @ 40% (40w)
  • 2 min @ 60% (60w)
  • 1:30 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 30 sec @ 110% (110w)
  • 30 sec @ 120% (120w)
  • 15 sec @ 130% (130w)
  • 15 sec @ 140% (140w)
  • 2 min @ 50% (50w)
  • 5 sec @ 110% (110w)
  • 6 sec @ 200% (200w)
  • 54 sec @ 50% (50w)
  • 5 sec @ 110% (110w)
  • 6 sec @ 200% (200w)
  • Open-ended 3:44 min @ 50% (50w)
  • 1 min @ 50% (50w) 5% Slope
  • 5 min @ 125% (125w) 5% Slope
  • 1 min @ 30% (30w) 0% Slope
  • 2 min @ 30-63% (30-63w) Erg
  • 40 min @ 63% (63w)
  • 3 min @ 63-40% (63-40w)