Anaerobic

Pain Train 5x5min

  • Cycling
  • 2h 43mTime
  • 162Stress
  • 0.77Intensity
  • 40Popularity

About this workout

The Pain Train 5x5min workout cranks up your anaerobic capacity with hard-hitting intervals designed to boost your sprinting power and lactate tolerance. Ideal for those race kicks and closing gaps during group rides, this session will push you to the limit while building that essential top-end punch.

alwinsaraswat

Workout structure

  • Active 10 min @ 50% (50w)
  • Active 10 min @ 58% (58w)
  • Active 5 min @ 65% (65w)
  • Active 3 min @ 55% (55w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 85% (85w)
  • Active 1 min @ 100% (100w) 100 rpm
  • Active 5 min @ 55% (55w)
  • 2X
    • Active 30 sec @ 125% (125w)
    • Active 1 min @ 105% (105w)
  • Active 30 sec @ 125% (125w)
  • Active 1:30 min @ 105% (105w)
  • Active 5 min @ 50% (50w)
  • 2X
    • Active 30 sec @ 125% (125w)
    • Active 1 min @ 105% (105w)
  • Active 30 sec @ 125% (125w)
  • Active 1:30 min @ 105% (105w)
  • Active 5 min @ 50% (50w)
  • 2X
    • Active 30 sec @ 125% (125w)
    • Active 1 min @ 105% (105w)
  • Active 30 sec @ 125% (125w)
  • Active 1:30 min @ 105% (105w)
  • Active 5 min @ 50% (50w)
  • 2X
    • Active 30 sec @ 125% (125w)
    • Active 1 min @ 105% (105w)
  • Active 30 sec @ 125% (125w)
  • Active 1:30 min @ 105% (105w)
  • Active 5 min @ 50% (50w)
  • 2X
    • Active 30 sec @ 125% (125w)
    • Active 1 min @ 105% (105w)
  • Active 30 sec @ 125% (125w)
  • Active 1:30 min @ 105% (105w)
  • Active 5 min @ 50% (50w)
  • Active 10 min @ 50% (50w)
  • Active 8 min @ 72% (72w) 70 rpm
  • Active 4 min @ 58% (58w) 90 rpm
  • Active 8 min @ 72% (72w) 70 rpm
  • Active 4 min @ 58% (58w) 90 rpm
  • Active 8 min @ 72% (72w) 70 rpm
  • Active 4 min @ 58% (58w) 90 rpm
  • Active 8 min @ 72% (72w) 70 rpm
  • Active 4 min @ 58% (58w) 90 rpm
  • Active 15 min @ 58% (58w)