5 minute strength #1

Duration 01:05:00 TSS 56 IF 0.72 Has instructions Has RPM target

warmup 10:00 @ 35% FTP - 55% FTP @ 90RPM

05:00 @ 75%

05:00 @ 55%

01:00 @ 83% @ 55RPM

01:00 @ 88% @ 65RPM

01:00 @ 93% @ 75RPM

01:00 @ 98% @ 85RPM

01:00 @ 103% @ 95RPM

05:00 @ 55%

01:00 @ 83% @ 55RPM

01:00 @ 88% @ 65RPM

01:00 @ 93% @ 75RPM

01:00 @ 98% @ 85RPM

01:00 @ 103% @ 95RPM

05:00 @ 55%

01:00 @ 83% @ 55RPM

01:00 @ 88% @ 65RPM

01:00 @ 93% @ 75RPM

01:00 @ 98% @ 85RPM

01:00 @ 103% @ 95RPM

05:00 @ 55%

05:00 @ 75% @ 95RPM

cooldown 10:00 @ 55% FTP - 45% FTP

It's time to increase the intensity while also working on strength! After a good warm-up and 5-minutes of activation, the target power progressively increases. Throughout each effort, there is a progression of cadence and intensity.

We begin with 80% of FTP power and finish the 5-minute effort at FTP power, while cadence will increase from 50 rpm to 100rpm. After three repetitions, it is time to do another activation at high cadence before a good cool down.

Remember to drink; as the intensity goes up, you'll be sweating a lot!

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