W5-2

• Cycling
• 1h 21mTime
• 89Stress
• 0.81Intensity
• 45Popularity

About this workout

This workout features a fierce main set of 3 all-out 30-second efforts at 150.2% FTP, with short recoveries to build your top-end punch and lactate tolerance. Perfect for sharpening your sprinting power and closing gaps during races or group rides, it’s a brutal but effective addition to your training arsenal.

Workout structure

• 10 min @ 58% (58w)
• 30 sec @ 95% (95w)
• 30 sec @ 50% (50w)
• 30 sec @ 105% (105w)
• 30 sec @ 50% (50w)
• 30 sec @ 115% (115w)
• 30 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 4 min @ 95% (95w)
• 8 min @ 80% (80w)
• 3 min @ 50% (50w)
• 4 min @ 95% (95w)
• 2X
  • 2 min @ 80% (80w)
  • 1 min @ 80% (80w)
• 2 min @ 80% (80w)
• 3 min @ 50% (50w)
• 30 sec @ 95% (95w)
• 30 sec @ 105% (105w)
• 30 sec @ 86% (86w)
• 1 min @ 80% (80w)
• 30 sec @ 95% (95w)
• 30 sec @ 105% (105w)
• 30 sec @ 86% (86w)
• 2 min @ 80% (80w)
• 30 sec @ 95% (95w)
• 30 sec @ 105% (105w)
• 30 sec @ 86% (86w)
• 3 min @ 80% (80w)
• 30 sec @ 95% (95w)
• 30 sec @ 105% (105w)
• 30 sec @ 86% (86w)
• 3 min @ 50% (50w)
• 2 min @ 95% (95w)
• 6X
  • 1 min @ 80% (80w)
• 2 min @ 95% (95w)
• 5 min @ 50% (50w)
• 3X
  • 30 sec @ 150% (150w)
  • 30 sec @ 65% (65w)
• 3 min @ 37% (37w)