6.3 - Week 5 - Training 2

• Cycling
• 1h 30mTime
• 111Stress
• 0.86Intensity
• 55Popularity

About this workout

This workout features explosive intervals with 2 sets of 3 × 2 minutes at 120% FTP, designed to push your limits and develop your aerobic ceiling for those tough climbs and race kicks. It's a solid addition to your training plan for building raw sprinting power and lactate tolerance, perfect for when you need that extra punch in group rides or time trials.

Workout structure

• 5 min @ 60% (60w)
• 45 sec @ 85% (85w)
• 45 sec @ 95% (95w)
• 45 sec @ 105% (105w)
• 45 sec @ 115% (115w)
• 5 min @ 70% (70w)
• 3X
  • 2 min @ 120% (120w)
  • Rest 2 min @ 50% (50w)
• 2 min @ 120% (120w)
• Rest 8 min @ 50% (50w)
• 3X
  • 2 min @ 120% (120w)
  • Rest 2 min @ 50% (50w)
• 2 min @ 120% (120w)
• Rest 5 min @ 50% (50w)
• 25 min @ 80% (80w)
• Rest 6 min @ 70% (70w)
• 5 min @ 50% (50w)