5 on 3 off

• Cycling
• 55mTime
• 71Stress
• 0.88Intensity
• 90Popularity

About this workout

This threshold workout features 5-minute efforts at 105% FTP, perfect for replicating the pace you can sustain during group rides or time trials, with a solid 3-minute recovery in between to keep you sharp. It’s a classic way to refine your sustainable power and build the stamina needed for race day kicks or solo efforts.

Workout structure

• 10 min @ 40-70% (40-70w)
• 5X
  • 3 min @ 50% (50w)
  • 5 min @ 105% (105w)
• 5 min @ 65-50% (65-50w)