Aktivitus 3+2x5/5 + 20x30/60

• Cycling
• 2h 0mTime
• 144Stress
• 0.85Intensity
• 30Popularity

About this workout

This workout features a brutal main set of 3 x 5 minutes at 90.1% FTP, pushing your raw sprinting power and lactate tolerance to the limit, perfect for closing gaps in a race or launching a breakaway. It's a great choice for those looking to build the kick needed for group rides or intense intervals like 3 x 30 or 2 x 7.5.

Workout structure

• 29 sec @ 31% (31w) 95 rpm
• 29 sec @ 34% (34w) 95 rpm
• 29 sec @ 36% (36w) 95 rpm
• 29 sec @ 37% (37w) 95 rpm
• 29 sec @ 39% (39w) 100 rpm
• 29 sec @ 41% (41w) 100 rpm
• 29 sec @ 43% (43w) 100 rpm
• 29 sec @ 45% (45w) 100 rpm
• 29 sec @ 46% (46w) 100 rpm
• 29 sec @ 48% (48w) 100 rpm
• 29 sec @ 50% (50w) 100 rpm
• 29 sec @ 52% (52w) 100 rpm
• 29 sec @ 55% (55w) 95 rpm
• 29 sec @ 57% (57w) 95 rpm
• 29 sec @ 58% (58w) 95 rpm
• 29 sec @ 60% (60w) 95 rpm
• 29 sec @ 62% (62w) 95 rpm
• 29 sec @ 64% (64w) 100 rpm
• 29 sec @ 66% (66w) 100 rpm
• 29 sec @ 68% (68w) 100 rpm
• 29 sec @ 70% (70w) 100 rpm
• 29 sec @ 72% (72w) 100 rpm
• 29 sec @ 74% (74w) 95 rpm
• 29 sec @ 75% (75w) 95 rpm
• 29 sec @ 77% (77w) 95 rpm
• 29 sec @ 79% (79w) 95 rpm
• 29 sec @ 81% (81w) 95 rpm
• 29 sec @ 83% (83w) 95 rpm
• 29 sec @ 85% (85w) 95 rpm
• 29 sec @ 87% (87w) 95 rpm
• 30 sec @ 90% (90w) 95 rpm
• 3 min @ 65% (65w) 90 rpm
• 2 min @ 65% (65w) 90 rpm
• 3X
  • 5 min @ 90% (90w) 85 rpm
  • 5 min @ 80% (80w) 60 rpm
• 2 min @ 50% (50w) 95 rpm
• 30 sec @ 150% (150w) 115 rpm
• 2:30 min @ 50% (50w) 95 rpm
• 2X
  • 5 min @ 95% (95w) 100 rpm
  • 5 min @ 80% (80w) 70 rpm
• 5 min @ 57% (57w) 95 rpm
• 17X
  • 30 sec @ 150% (150w) 100 rpm
  • 1 min @ 35% (35w) 90 rpm
• 30 sec @ 151% (151w) 100 rpm
• 2X
  • 1 min @ 35% (35w) 90 rpm
  • 30 sec @ 154% (154w) 100 rpm
• 1 min @ 38% (38w) 85 rpm
• 1:26 min @ 65% (65w) 95 rpm
• 1:26 min @ 60% (60w) 95 rpm
• 1:26 min @ 56% (56w) 95 rpm
• 1:26 min @ 53% (53w) 90 rpm
• 1:26 min @ 49% (49w) 90 rpm
• 1:26 min @ 45% (45w) 90 rpm
• 1:24 min @ 40% (40w) 85 rpm