5 minute strength #1

• 10:00 @ 35% FTP - 55% FTP @ 90RPM
• 05:00 @ 0% FTP - 0% FTP
• 05:00 @ 0% FTP - 0% FTP
• 01:00 @ 0% FTP - 0% FTP @ 55RPM
• 01:00 @ 0% FTP - 0% FTP @ 65RPM
• 01:00 @ 0% FTP - 0% FTP @ 75RPM
• 01:00 @ 0% FTP - 0% FTP @ 85RPM
• 01:00 @ 0% FTP - 0% FTP @ 95RPM
• 05:00 @ 0% FTP - 0% FTP
• 01:00 @ 0% FTP - 0% FTP @ 55RPM
• 01:00 @ 0% FTP - 0% FTP @ 65RPM
• 01:00 @ 0% FTP - 0% FTP @ 75RPM
• 01:00 @ 0% FTP - 0% FTP @ 85RPM
• 01:00 @ 0% FTP - 0% FTP @ 95RPM
• 05:00 @ 0% FTP - 0% FTP
• 01:00 @ 0% FTP - 0% FTP @ 55RPM
• 01:00 @ 0% FTP - 0% FTP @ 65RPM
• 01:00 @ 0% FTP - 0% FTP @ 75RPM
• 01:00 @ 0% FTP - 0% FTP @ 85RPM
• 01:00 @ 0% FTP - 0% FTP @ 95RPM
• 05:00 @ 0% FTP - 0% FTP
• 05:00 @ 0% FTP - 0% FTP @ 95RPM
• 10:00 @ 55% FTP - 45% FTP

Enter 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!