5x4HITneu

• Cycling
• 1h 5mTime
• 84Stress
• 0.88Intensity
• 15Popularity

About this workout

This VO2 max session features 5 rounds of 3 minutes at 110% FTP, pushing your aerobic ceiling while the 4-minute recoveries help you prepare for the next effort. Ideal for building the capacity needed for those steep climbs or late-race attacks, this workout is a must for any serious cyclist looking to level up their performance.

Workout structure

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