Test 5 s, 1 min, 5 min from Kriss

• Cycling
• 58mTime
• 33Stress
• 0.58Intensity
• 61Popularity

About this workout

This workout features a solid main set of short, high-intensity efforts designed to push your limits with 3 × 60 seconds at 90% FTP, perfect for testing your short-duration power output like in a ramp test or 20 min FTP test. It’s a crucial endurance session to build your aerobic engine while getting comfortable at hard efforts, making it great for race-day prep or sharpening your performance in group rides.

Workout structure

• Warm-Up 5 min @ 45-65% (45-65w)
• Active 10 min @ 65% (65w) 85 rpm
• 3X
  • Active 1 min @ 90% (90w) 115 rpm
  • Rest 1 min @ 55% (55w) 85 rpm
• Active 2 min @ 45% (45w)
• Free-ride 1:10 min @ 60% (60w)
• Active 10 min @ 45% (45w)
• Free-ride 5:10 min @ 60% (60w)
• Active 10 min @ 45% (45w)
• Free-ride 20 sec @ 60% (60w)
• Active 3 min @ 45% (45w)
• Free-ride 20 sec @ 60% (60w)
• Cooldown 5 min @ 61-45% (61-45w)