5x5min Tempo

• Cycling
• 1h 16mTime
• 80Stress
• 0.79Intensity
• 55Popularity

About this workout

This 5x5min tempo workout is a classic for building aerobic durability, featuring sustained efforts at 90% FTP to boost your sub-threshold endurance. Perfect for mid-week training, it prepares you for longer climbs and steady group rides without leaving you wrecked for days.

Workout structure

• 10 min @ 50-75% (50-75w) 80-95 rpm
• 4X
  • 20 sec @ 120% (120w) 90-110 rpm
  • Rest 2 min @ 60% (60w)
• 5X
  • 5 min @ 90% (90w) 85-95 rpm
  • Rest 2:30 min @ 50% (50w)
• 10 min @ 90% (90w) 85-95 rpm
• 10 min @ 75-50% (75-50w) 85-95 rpm