High Intensity 5min

• Cycling
• 50mTime
• 71Stress
• 0.92Intensity
• 205Popularity

About this workout

This savage workout builds your top-end punch and lactate tolerance with short, intense efforts that mimic the explosive surges needed in races and group rides. Perfect for closing gaps and preparing for those brutal final kicks, it’s a must for athletes looking to elevate their anaerobic capacity.

Workout structure

• 1:24 min @ 50% (50w)
• 1:24 min @ 58% (58w)
• 1:24 min @ 63% (63w)
• 1:24 min @ 68% (68w)
• 1:24 min @ 75% (75w)
• 1 min @ 104% (104w)
• 4 min @ 104% (104w) 85 rpm
• 1:30 min @ 121% (121w) 80 rpm
• 5 min @ 55% (55w)
• 5X
  • 20 sec @ 140% (140w)
  • 40 sec @ 95% (95w) 100 rpm
• 5 min @ 55% (55w)
• 1 min @ 104% (104w)
• 4 min @ 104% (104w) 85 rpm
• 1:30 min @ 121% (121w) 80 rpm
• 5 min @ 55% (55w)
• 5X
  • 20 sec @ 140% (140w)
  • 40 sec @ 95% (95w) 100 rpm
• 1:40 min @ 70% (70w)
• 1:40 min @ 60% (60w)
• 1:40 min @ 50% (50w)