5by5

• Cycling
• 1h 6mTime
• 85Stress
• 0.88Intensity
• 41Popularity

About this workout

The 5by5 workout is a classic VO2 max session designed to push your limits with five hard efforts at 110% FTP, perfect for building the aerobic ceiling you need for those steep climbs or intense race kicks. This session is essential for cyclists looking to enhance their top-end power while maintaining a solid recovery strategy in between intervals.

Workout structure

• 3 min @ 30% (30w)
• 3 min @ 50% (50w)
• 3 min @ 70% (70w)
• 3 min @ 90% (90w)
• 1 min @ 100% (100w)
• 3 min @ 30% (30w)
• 5X
  • 5 min @ 110% (110w)
  • Rest 5 min @ 30% (30w)