5x4

• Cycling
• 1h 5mTime
• 82Stress
• 0.87Intensity
• 260Popularity

About this workout

This workout features five gnarly 4-minute intervals at 110% FTP, pushing your aerobic ceiling to new heights while the 4-minute recoveries let you regroup. Perfect for building the capacity you need for tough climbs or when the pace heats up in a race.

Workout structure

• 10 min @ 55-70% (55-70w)
• 5X
  • 30 sec @ 125% (125w)
  • Rest 1:30 min @ 55% (55w)
• 5X
  • 4 min @ 110% (110w)
  • Rest 4 min @ 55% (55w)
• 5 min @ 55% (55w)