5 x 5 110

• Cycling
• 1h 20mTime
• 105Stress
• 0.89Intensity
• 90Popularity

About this workout

This classic 5 x 5 VO2 max workout pushes your limits with 5 minutes at 110% FTP, perfect for boosting your aerobic ceiling and preparing for those steep climbs or intense race efforts. With 5-minute recoveries, it's a solid way to build your capacity for when the road gets tough.

Workout structure

• 5 min @ 50-80% (50-80w)
• 2X
  • 15 sec @ 120% (120w)
  • Rest 45 sec @ 50% (50w)
• 2X
  • 15 sec @ 130% (130w)
  • Rest 45 sec @ 50% (50w)
• 2X
  • 15 sec @ 140% (140w)
  • Rest 45 sec @ 50% (50w)
• 2X
  • 15 sec @ 150% (150w)
  • Rest 45 sec @ 50% (50w)
• 2 min @ 60% (60w)
• 5X
  • 5 min @ 110% (110w)
  • Rest 5 min @ 60% (60w)
• Free-ride 15 min @ 80% (80w)