HIT 5x5 HITVARI (ZWIFT)
- Cycling
- 1h 17mTime
- 106Stress
- 0.91Intensity
- 110Popularity
About this workout
This brutal HIT 5x5 workout will push your limits with repeated 60-second efforts at 109% FTP, perfect for developing raw sprinting power and lactate tolerance. Ideal for sharpening your kick during group rides or when closing gaps in a race, this session is a must for any serious cyclist looking to level up their anaerobic capabilities.
Workout structure
- Warm-Up 5 min @ 25-60% (25-60w)
- Active 3 min @ 60% (60w)
- Active 3 min @ 70% (70w)
- Active 3 min @ 80% (80w)
- Active 3 min @ 90% (90w)
- Active 5 min @ 55% (55w)
- 2X
- Active 30 sec @ 130% (130w)
- Active 1 min @ 109% (109w)
- Active 30 sec @ 130% (130w)
- Active 1:30 min @ 109% (109w)
- Active 5 min @ 55% (55w)
- 2X
- Active 30 sec @ 130% (130w)
- Active 1 min @ 109% (109w)
- Active 30 sec @ 130% (130w)
- Active 1:30 min @ 109% (109w)
- Active 5 min @ 55% (55w)
- 2X
- Active 30 sec @ 130% (130w)
- Active 1 min @ 109% (109w)
- Active 30 sec @ 130% (130w)
- Active 1:30 min @ 109% (109w)
- Active 5 min @ 55% (55w)
- 2X
- Active 30 sec @ 130% (130w)
- Active 1 min @ 109% (109w)
- Active 30 sec @ 130% (130w)
- Active 1:30 min @ 109% (109w)
- Active 5 min @ 55% (55w)
- 2X
- Active 30 sec @ 130% (130w)
- Active 1 min @ 109% (109w)
- Active 30 sec @ 130% (130w)
- Active 1:30 min @ 109% (109w)
- Cooldown 10 min @ 65-50% (65-50w)