5x5HIT

• Cycling
• 1h 8mTime
• 97Stress
• 0.92Intensity
• 45Popularity

About this workout

This 5x5 high-intensity interval training session pushes your limits with sustained efforts at 113% FTP, designed to raise your aerobic ceiling and improve your endurance for when the road gets steep. Perfect for building the capacity needed for critical race moments or tough group ride surges, it’s a tough but rewarding addition to your weekly training.

Workout structure

• 10 min @ 45% (45w)
• 4 min @ 83% (83w)
• 3 min @ 88% (88w)
• 3 min @ 93% (93w)
• 1 min @ 100% (100w)
• 5 min @ 53% (53w)
• 5X
  • 5 min @ 113% (113w)
  • 2:30 min @ 53% (53w)
• 5 min @ 60% (60w)