5×5

• Cycling
• 1hTime
• 80Stress
• 0.90Intensity
• 177Popularity

About this workout

The 5x5 intervals are a classic VO2 max workout, pushing your limits for five minutes at 110% FTP, followed by a solid recovery. This protocol builds your aerobic ceiling, helping you tackle tough climbs and sustain the pace during intense group rides.

Workout structure

• 4 min @ 60% (60w)
• 1:45 min @ 80% (80w)
• 1 min @ 65% (65w)
• 45 sec @ 95% (95w)
• 1 min @ 70% (70w)
• 30 sec @ 105% (105w)
• 30 sec @ 40% (40w)
• 30 sec @ 50% (50w)
• 5X
  • 5 min @ 110% (110w)
  • 5 min @ 40% (40w)