5x3HITneu

• Cycling
• 1h 2mTime
• 78Stress
• 0.87Intensity
• 133Popularity

About this workout

This gnarly workout features five hard-hitting intervals that push your anaerobic limits with 90 seconds at a blistering 123.1% FTP, perfect for building the kick needed to close gaps during races or group rides. Use this session to enhance your raw sprinting power and lactate tolerance, setting you up for success when the pace heats up.

Workout structure

• 10 min @ 35-55% (35-55w)
• 3 min @ 83% (83w)
• 2 min @ 88% (88w)
• 2 min @ 93% (93w)
• 1 min @ 100% (100w)
• 5 min @ 53% (53w)
• 5X
  • 1:30 min @ 123% (123w)
  • 1:30 min @ 110% (110w)
  • 4 min @ 53% (53w)
• 4 min @ 60% (60w)