5 sets of 5x30 second Speed Intervals (30 seconds rest between intervals)

• Cycling
• 1h 20mTime
• 58Stress
• 0.66Intensity
• 15Popularity

About this workout

Five sets of five 20-second surges at 110% FTP with 20-second rests — rapid-fire VO2 work that trains your aerobic system to spike and recover repeatedly. Useful for intervals, group attacks, and race-day surges.

Workout structure

• 20 min @ 60% (60w)
• 5X
  • 18 sec @ 110% (110w)
  • Rest 18 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 5X
  • 18 sec @ 110% (110w)
  • Rest 18 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 5X
  • 18 sec @ 110% (110w)
  • Rest 18 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 5X
  • 18 sec @ 110% (110w)
  • Rest 18 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 5X
  • 18 sec @ 110% (110w)
  • Rest 18 sec @ 50% (50w)
• 5 min @ 60% (60w)
• 20 min @ 60% (60w)