5x5plus, and 5x1x3, endurance

• Cycling
• 2h 2mTime
• 143Stress
• 0.84Intensity
• 85Popularity

About this workout

This workout features a punishing main set of 5x4 minutes at 102% FTP, designed to build your kick for closing gaps and enhance lactate tolerance. Perfect for sharpening your top-end power ahead of race kicks or intense group ride efforts, it pushes your limits while developing essential anaerobic capacity.

Workout structure

• 30 min @ 65% (65w)
• 5X
  • 2 min @ 40% (40w)
  • 1 min @ 125% (125w)
  • 4 min @ 102% (102w)
• 20 min @ 65% (65w)
• 1 min @ 130% (130w)
• 3 min @ 40% (40w)
• 1 min @ 135% (135w)
• 3 min @ 40% (40w)
• 1 min @ 140% (140w)
• 3 min @ 40% (40w)
• 1 min @ 145% (145w)
• 3 min @ 40% (40w)
• 1 min @ 150% (150w)
• 20 min @ 65% (65w)