5 x 10

• Cycling
• 1h 30mTime
• 101Stress
• 0.82Intensity
• 125Popularity

About this workout

This workout features two sets of 2×5 minutes at 94% FTP, pushing your threshold and simulating the sustained efforts you’ll encounter in weekly group rides and time trials. It's a classic choice for building the power you need to maintain pace and respond to attacks in races without overcooking the legs.

Workout structure

• 5 min @ 50-65% (50-65w)
• 5 min @ 65% (65w)
• 3 min @ 72% (72w)
• 30 sec @ 90% (90w)
• 30 sec @ 65% (65w)
• 30 sec @ 92% (92w)
• 30 sec @ 65% (65w)
• 30 sec @ 95% (95w)
• 30 sec @ 65% (65w)
• 30 sec @ 97% (97w)
• 30 sec @ 65% (65w)
• 30 sec @ 100% (100w)
• 2:30 min @ 55% (55w)
• 2X
  • 5 min @ 88-94% (88-94w)
  • 5 min @ 94-88% (94-88w)
  • 2 min @ 55% (55w)
• 5 min @ 94-88% (94-88w)
• 5 min @ 88-94% (88-94w)
• 2X
  • 2 min @ 55% (55w)
  • 5 min @ 88-94% (88-94w)
  • 5 min @ 94-88% (94-88w)
• 2 min @ 55% (55w)
• 5 min @ 65% (65w)
• 5 min @ 65-50% (65-50w)