5 x (60/30 x5)

• Cycling
• 1h 20mTime
• 133Stress
• 1.00Intensity
• 100Popularity

About this workout

This workout features a punishing main set of 5 sets of 4 x 60 seconds at 130% FTP, designed to build your raw sprinting power and lactate tolerance, perfect for those explosive efforts needed in race kicks or breakaways. Incorporate this classic anaerobic session into your training to sharpen your top-end punch and close gaps when the pace heats up.

Workout structure

• 3 min @ 53% (53w)
• 3 min @ 71% (71w)
• 30 sec @ 111% (111w)
• 1 min @ 44% (44w)
• 30 sec @ 124% (124w)
• 5 min @ 44% (44w)
• 4X
  • 1 min @ 130% (130w)
  • 30 sec @ 44% (44w)
• 1 min @ 130% (130w)
• 3 min @ 55% (55w)
• 4X
  • 1 min @ 130% (130w)
  • 30 sec @ 44% (44w)
• 1 min @ 130% (130w)
• 3 min @ 55% (55w)
• 4X
  • 1 min @ 130% (130w)
  • 30 sec @ 44% (44w)
• 1 min @ 130% (130w)
• 3 min @ 55% (55w)
• 4X
  • 1 min @ 130% (130w)
  • 30 sec @ 44% (44w)
• 1 min @ 130% (130w)
• 3 min @ 55% (55w)
• 4X
  • 1 min @ 130% (130w)
  • 30 sec @ 44% (44w)
• 1 min @ 130% (130w)
• 15 min @ 65% (65w)
• 5 min @ 65-55% (65-55w)