Tempo

9x5min High SS

  • Cycling
  • 1h 18mTime
  • 88Stress
  • 0.82Intensity
  • 75Popularity

About this workout

This workout features a solid main set of 8 × 5 minutes at high sweet spot intensity, perfect for building aerobic durability and enhancing your FTP without overcooking. It's an ideal mid-week staple to keep you strong and ready for those sustained efforts in group rides and races.

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Workout structure

  • Warm-Up 5 min @ 25-75% (25-75w)
  • Active 1 min @ 80% (80w)
  • Active 1 min @ 65% (65w)
  • Active 1 min @ 95% (95w)
  • Active 1 min @ 65% (65w)
  • Active 1:30 min @ 95% (95w)
  • Active 5 min @ 65% (65w)
  • 8X
    • Active 5 min @ 90% (90w)
    • Active 1 min @ 50% (50w)
  • Active 5 min @ 90% (90w)
  • Active 5 min @ 65% (65w)
  • Cooldown 5 min @ 75-25% (75-25w)