Tempo

5x6min (85% FTP)

  • Cycling
  • 1h 15mTime
  • 68Stress
  • 0.74Intensity
  • 15Popularity

About this workout

This 5x6min workout at 85% FTP builds your sub-threshold endurance, making it a classic mid-week staple for sustaining pace during group rides or time trials. Ideal for pushing your FTP limits while keeping fatigue in check, it’s a smart choice for any cyclist looking to sharpen their performance.

Adam Chmielowski

Workout structure

  • Warm-Up 5 min @ 50-60% (50-60w)
  • 5 min @ 60-70% (60-70w)
  • 4X
    • 1 min @ 70-90% (70-90w) 90-100 rpm
    • Rest 1 min @ 50% (50w) 85-90 rpm
  • 3 min @ 90% (90w) 90-95 rpm
  • 6X
    • 2 min @ 50% (50w) 85-90 rpm
    • 5 min @ 85% (85w) 85-90 rpm
  • Rest 2 min @ 50% (50w) 85-90 rpm
  • Cool down 10 min @ 50% (50w) 85-90 rpm