Tempo

TEMPO 5x5

  • Cycling
  • 1h 15mTime
  • 64Stress
  • 0.72Intensity
  • 25Popularity

About this workout

The 5x5 tempo intervals at 85% FTP are a classic way to build aerobic durability while keeping the intensity manageable, perfect for mid-week training or as a foundation for longer rides. This workout delivers solid returns with its sub-threshold efforts, making it ideal for stretching out climbs or maintaining pace in group rides.

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Workout structure

  • 10 min @ 40-65% (40-65w)
  • 5 min @ 65% (65w)
  • 1 min @ 80% (80w)
  • 1 min @ 40% (40w)
  • 1 min @ 90% (90w)
  • 1 min @ 40% (40w)
  • 1 min @ 100% (100w)
  • 1 min @ 40% (40w)
  • 1 min @ 60% (60w) 80 rpm
  • 1 min @ 60% (60w) 85 rpm
  • 1 min @ 60% (60w) 90 rpm
  • 1 min @ 60% (60w) 95 rpm
  • Rest 1 min @ 40% (40w)
  • 1 min @ 60% (60w) 85 rpm
  • 1 min @ 60% (60w) 90 rpm
  • 1 min @ 60% (60w) 95 rpm
  • 1 min @ 60% (60w) 100 rpm
  • Rest 1 min @ 40% (40w)
  • 5X
    • 5 min @ 85% (85w)
    • Rest 3 min @ 60% (60w)
  • 4 min @ 50-35% (50-35w)