5x5/5 @ 112%

• Cycling
• 1h 50mTime
• 132Stress
• 0.85Intensity
• 30Popularity

About this workout

This VO2 max workout, featuring 5x5 min efforts at 112.1% FTP, is designed to push your aerobic ceiling and enhance your capacity for when the road kicks up, making it ideal for tough group rides or race scenarios. Pair it with some 2x7.5 or 3x15.5 intervals for a comprehensive training week focused on building that top-end punch.

Workout structure

• 5 min @ 50-68% (50-68w)
• 20 min @ 69% (69w)
• 1 min @ 108% (108w)
• 1 min @ 61% (61w)
• 1 min @ 112% (112w)
• 1 min @ 61% (61w)
• 1 min @ 115% (115w)
• 5X
  • 5 min @ 61% (61w)
  • 5 min @ 112% (112w)
• 5 min @ 61% (61w)
• 20 min @ 69% (69w)
• 5 min @ 68-50% (68-50w)