5 x 5

• Cycling
• 1h 3mTime
• 69Stress
• 0.81Intensity
• 130Popularity

About this workout

This classic 5 x 5 workout targets your FTP with sustained efforts that mirror the pace you'll hold in group rides and time trials, making it essential for building your sustainable power. It's a time-tested protocol perfect for pushing your limits while managing fatigue, ideal for those looking to level up their performance.

Workout structure

• 3X
  • 3 min @ 60% (60w)
  • 30 sec @ 105% (105w)
• 2:30 min @ 60% (60w)
• 5X
  • 5 min @ 95% (95w)
  • 3 min @ 65% (65w)
• 10 min @ 65% (65w)