5 minute ramped intervals

• Cycling
• 1h 15mTime
• 66Stress
• 0.72Intensity
• 65Popularity

About this workout

These 5-minute ramped intervals are a classic way to build your aerobic durability while pushing the edge of your tempo zone. Perfect for mid-week training, they’ll prepare you for sustained efforts on climbs or during long rides, making them a solid addition to your routine alongside Billat intervals or 2x7.5s.

Workout structure

• 5 min @ 45% (45w)
• 2 min @ 55% (55w)
• 2 min @ 65% (65w)
• 2 min @ 75% (75w)
• 1:30 min @ 85% (85w)
• 30 sec @ 100% (100w)
• 2 min @ 45% (45w)
• 2X
  • 6 sec @ 105% (105w)
  • 1 min @ 45% (45w)
• 6 sec @ 105% (105w)
• 2:42 min @ 45% (45w)
• 4X
  • 5 min @ 90% (90w)
  • 5 min @ 50% (50w)
• 5 min @ 90% (90w)
• 10 min @ 45% (45w)