Goode -5

• Cycling
• 30mTime
• 40Stress
• 0.89Intensity
• 272Popularity

About this workout

Goode -5 features a fierce main set of 2 sets of 2×30 seconds at 130% FTP, perfect for pushing your limits and raising your aerobic ceiling. This workout is ideal for when you need that extra punch for race kicks or to power through tough climbs.

Workout structure

• 2 min @ 50% (50w)
• 45 sec @ 90% (90w)
• 45 sec @ 100% (100w)
• 2 min @ 44% (44w)
• 1 min @ 105% (105w)
• 15 sec @ 50% (50w)
• 45 sec @ 110% (110w)
• 15 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 30 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 15 sec @ 50% (50w)
• 45 sec @ 110% (110w)
• 15 sec @ 50% (50w)
• 1 min @ 105% (105w)
• 2 min @ 40% (40w)
• 30 sec @ 110% (110w)
• 2X
  • 15 sec @ 40% (40w)
  • 30 sec @ 120% (120w)
• 2X
  • 15 sec @ 40% (40w)
  • 30 sec @ 130% (130w)
• 30 sec @ 40% (40w)
• 2X
  • 30 sec @ 130% (130w)
  • 15 sec @ 40% (40w)
• 2X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 30 sec @ 110% (110w)
• 2 min @ 40% (40w)
• 1 min @ 105% (105w)
• 15 sec @ 50% (50w)
• 45 sec @ 110% (110w)
• 15 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 30 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 15 sec @ 50% (50w)
• 45 sec @ 110% (110w)
• 15 sec @ 50% (50w)
• 1 min @ 105% (105w)
• 1 min @ 40% (40w)