Threshold

HIT 5x4

  • Cycling
  • 1h 2mTime
  • 78Stress
  • 0.87Intensity
  • 15Popularity

About this workout

This HIT 5x4 workout is designed to push your limits with sustained efforts at 105% FTP, making it ideal for building the power you need for weekly group rides and time trials. It's a solid choice for refining your FTP while balancing the intensity with adequate recovery, ensuring you stay sharp for race day kicks or breakaways.

Pauldubienski

Workout structure

  • Warm-Up 10 min @ 25-90% (25-90w)
  • 2X
    • Active 1 min @ 100% (100w)
    • Active 1:30 min @ 65% (65w)
  • 5X
    • Active 1 min @ 120% (120w)
    • Active 3 min @ 105% (105w)
    • Active 4:15 min @ 60% (60w)
  • Cooldown 6 min @ 60-40% (60-40w)