5_3 Palisade

• Cycling
• 1h 15mTime
• 94Stress
• 0.87Intensity
• 71Popularity

About this workout

The 5_3 Palisade workout features four sets of 3 x 2-minute efforts at 105% FTP, pushing your limits to mimic the intensity of a decisive breakaway or a hard-fought finish line sprint. This threshold session is essential for boosting your sustainable power during weekly group rides and time trials, making it a cornerstone of any serious cyclist's training plan.

Workout structure

• 3 min @ 50% (50w)
• 4 min @ 65% (65w)
• 3 min @ 95% (95w)
• 5 min @ 40% (40w)
• 3X
  • 1 min @ 95% (95w)
  • Rest 2 min @ 105% (105w)
• 6 min @ 40% (40w)
• 3X
  • 1 min @ 95% (95w)
  • Rest 2 min @ 105% (105w)
• 6 min @ 40% (40w)
• 3X
  • 1 min @ 95% (95w)
  • Rest 2 min @ 105% (105w)
• 6 min @ 40% (40w)
• 3X
  • 1 min @ 95% (95w)
  • Rest 2 min @ 105% (105w)
• 6 min @ 40-30% (40-30w)