Anaerobic

5x5@90-120%

  • Cycling
  • 1h 7mTime
  • 81Stress
  • 0.85Intensity
  • 30Popularity

About this workout

This savage 5x5 interval workout targets your anaerobic power with intense bursts at 125% FTP, perfect for developing the kick needed to close gaps during races or push through tough group rides. A must-do for building raw sprinting strength and lactate tolerance, this session will leave your lungs burning and legs screaming, but it’s essential for hitting those VO2 max goals.

PatrickBateman

Workout structure

  • 4 min @ 40-50% (40-50w)
  • 4 min @ 60% (60w)
  • 2 min @ 70% (70w)
  • 3X
    • 15 sec @ 90% (90w)
    • 15 sec @ 125% (125w)
  • 4 min @ 50% (50w)
  • 2X
    • 15 sec @ 90% (90w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 90% (90w)
  • 2X
    • 15 sec @ 90% (90w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 90% (90w)
  • 15 sec @ 125% (125w)
  • 15 sec @ 90% (90w)
  • 15 sec @ 125% (125w)
  • 30 sec @ 90% (90w)
  • 2X
    • 15 sec @ 90% (90w)
    • 15 sec @ 125% (125w)
  • 4 min @ 50% (50w)
  • 2X
    • 15 sec @ 90% (90w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 90% (90w)
  • 2X
    • 15 sec @ 90% (90w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 90% (90w)
  • 15 sec @ 125% (125w)
  • 15 sec @ 90% (90w)
  • 15 sec @ 125% (125w)
  • 30 sec @ 90% (90w)
  • 2X
    • 15 sec @ 90% (90w)
    • 15 sec @ 125% (125w)
  • 4 min @ 50% (50w)
  • 2X
    • 15 sec @ 90% (90w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 90% (90w)
  • 2X
    • 15 sec @ 90% (90w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 90% (90w)
  • 15 sec @ 125% (125w)
  • 15 sec @ 90% (90w)
  • 15 sec @ 125% (125w)
  • 30 sec @ 90% (90w)
  • 2X
    • 15 sec @ 90% (90w)
    • 15 sec @ 125% (125w)
  • 4 min @ 50% (50w)
  • 2X
    • 15 sec @ 90% (90w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 90% (90w)
  • 2X
    • 15 sec @ 90% (90w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 90% (90w)
  • 15 sec @ 125% (125w)
  • 15 sec @ 90% (90w)
  • 15 sec @ 125% (125w)
  • 30 sec @ 90% (90w)
  • 2X
    • 15 sec @ 90% (90w)
    • 15 sec @ 125% (125w)
  • 4 min @ 50% (50w)
  • 2X
    • 15 sec @ 90% (90w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 90% (90w)
  • 2X
    • 15 sec @ 90% (90w)
    • 15 sec @ 125% (125w)
  • 30 sec @ 90% (90w)
  • 15 sec @ 125% (125w)
  • 15 sec @ 90% (90w)
  • 15 sec @ 125% (125w)
  • 30 sec @ 90% (90w)
  • 2X
    • 15 sec @ 90% (90w)
    • 15 sec @ 125% (125w)
  • 10 min @ 50% (50w)