Z4/Z5 3x5@105+1@120 & 1x8@95
- Cycling
- 1hTime
- 74Stress
- 0.86Intensity
- 20Popularity
About this workout
This workout features a demanding main set of 3 × 5 minutes at 105% FTP, pushing your threshold power while improving your ability to sustain high efforts. Perfect for group ride pacing or time trials, it's a classic approach to building the solid power you need for racing and tough climbs.
Workout structure
- 38 sec @ 30% (30w)
- 38 sec @ 34% (34w)
- 38 sec @ 37% (37w)
- 38 sec @ 40% (40w)
- 38 sec @ 43% (43w)
- 38 sec @ 45% (45w)
- 38 sec @ 48% (48w)
- 38 sec @ 51% (51w)
- 38 sec @ 54% (54w)
- 38 sec @ 57% (57w)
- 38 sec @ 60% (60w)
- 38 sec @ 62% (62w)
- 38 sec @ 65% (65w)
- 38 sec @ 68% (68w)
- 38 sec @ 71% (71w)
- 30 sec @ 75% (75w)
- 1 min @ 120% (120w)
- 5 min @ 105% (105w)
- 5 min @ 50% (50w)
- 5 min @ 105% (105w)
- 1 min @ 120% (120w)
- 5 min @ 50% (50w)
- 30 sec @ 120% (120w)
- 5 min @ 105% (105w)
- 30 sec @ 120% (120w)
- 5 min @ 50% (50w)
- 8 min @ 95% (95w)
- 45 sec @ 65% (65w)
- 45 sec @ 61% (61w)
- 45 sec @ 58% (58w)
- 45 sec @ 55% (55w)
- 45 sec @ 52% (52w)
- 45 sec @ 49% (49w)
- 45 sec @ 46% (46w)
- 45 sec @ 43% (43w)
- 45 sec @ 40% (40w)
- 45 sec @ 37% (37w)
- 45 sec @ 34% (34w)
- 45 sec @ 30% (30w)