5x30sec@z5

• Cycling
• 43mTime
• 36Stress
• 0.71Intensity
• 70Popularity

About this workout

This brutal 5x30sec@z5 workout targets your raw sprinting power with short, explosive efforts designed to build the kick needed to close gaps in races. Perfect for sharpening your top-end punch before group rides or competitions, it’s a fierce addition to your training arsenal.

Workout structure

• Warm-Up 5 min @ 40-60% (40-60w)
• 5 min @ 60% (60w)
• Cooldown 30 sec @ 120% (120w)
• 3 min @ 50% (50w)
• 30 sec @ 120% (120w)
• 2X
  • 3 min @ 50% (50w)
  • 30 sec @ 140% (140w)
• 2X
  • 3 min @ 50% (50w)
  • 30 sec @ 150% (150w)
• 3 min @ 50% (50w)
• 30 sec @ 130% (130w)
• 3 min @ 50% (50w)
• 30 sec @ 120% (120w)
• 3 min @ 50% (50w)
• 5 min @ 50-40% (50-40w)