5x5/3

• Cycling
• 1h 5mTime
• 89Stress
• 0.91Intensity
• 226Popularity

About this workout

This workout features four tough intervals of 5 minutes at 110% FTP, with 3-minute recoveries that test your limits and build your aerobic ceiling. Perfect for boosting your capacity for those steep climbs or intense group ride efforts, it's a solid addition to any training plan, especially if you're eyeing time trials or race scenarios.

Workout structure

• 12 min @ 56-80% (56-80w)
• 30 sec @ 106% (106w)
• 30 sec @ 56% (56w)
• 30 sec @ 110% (110w)
• 1 min @ 56% (56w)
• 1 min @ 116% (116w)
• 3:30 min @ 56% (56w)
• 4X
  • 5 min @ 110% (110w)
  • 3 min @ 56% (56w)
• 5 min @ 110% (110w)
• 9 min @ 56% (56w)