K-Seiler 5M×5

• Cycling
• 52mTime
• 69Stress
• 0.89Intensity
• 162Popularity

About this workout

The K-Seiler 5M×5 is a punishing VO2 max workout that drives you to peak power with short, intense intervals, making it perfect for boosting your aerobic ceiling during tough climbs or hard group rides. Incorporate this time-tested protocol to elevate your performance and tackle those race-day efforts with confidence.

Workout structure

• 10 min @ 50-90% (50-90w)
• 2 min @ 50% (50w)
• 5X
  • 30 sec @ 108% (108w)
  • Rest 30 sec @ 106% (106w)
• 3 min @ 30% (30w)
• 5X
  • 30 sec @ 108% (108w)
  • Rest 30 sec @ 104% (104w)
• 3 min @ 30% (30w)
• 5X
  • 30 sec @ 108% (108w)
  • Rest 30 sec @ 102% (102w)
• 3 min @ 30% (30w)
• 5X
  • 30 sec @ 108% (108w)
  • Rest 30 sec @ 100% (100w)
• 3 min @ 30% (30w)
• 5X
  • 30 sec @ 108% (108w)
  • Rest 30 sec @ 100% (100w)
• 3 min @ 30% (30w)