Threshold

5x5 FTP Decreasing Recovery

  • Cycling
  • 1h 6mTime
  • 72Stress
  • 0.81Intensity
  • 200Popularity

About this workout

This classic 5x5 FTP workout with decreasing recoveries is a staple for building the sustainable power you need for weekly group rides and time trials. It pushes your threshold limits while keeping you engaged, perfect for those looking to boost their FTP like MVDP does in testing scenarios.

Velo121

Workout structure

  • 5 min @ 50% (50w) 90 rpm
  • 2 min @ 60% (60w) 95 rpm
  • 3 min @ 70% (70w) 100 rpm
  • 2 min @ 80% (80w) 105 rpm
  • 1:30 min @ 90% (90w) 110 rpm
  • 30 sec @ 100% (100w) 125 rpm
  • 2 min @ 50% (50w) 90 rpm
  • 2X
    • Max Effort 6 sec @ 100% (100w) 140 rpm
    • Rest 1 min @ 50% (50w) 90 rpm
  • Max Effort 6 sec @ 100% (100w) 140 rpm
  • 2:45 min @ 50% (50w) 90 rpm
  • 5 min @ 100% (100w) 90 rpm
  • 4 min @ 35% (35w) 75 rpm
  • 5 min @ 100% (100w) 90 rpm
  • 3 min @ 35% (35w) 75 rpm
  • 5 min @ 100% (100w) 90 rpm
  • 2 min @ 35% (35w) 75 rpm
  • 5 min @ 100% (100w) 90 rpm
  • 1 min @ 35% (35w) 75 rpm
  • 5 min @ 100% (100w) 90 rpm
  • 10 min @ 35% (35w) 75 rpm