5x 5 in Zone 5

posted in: News, Training | 0

With no events to train for, it can be hard to find the motivation to do structured training.

But just one HIIT session per week can keep you sharp and serve as a great complement to your endurance riding! Here’s one of the go-to workouts created by coach Pat Jak of the UCSD Cycling Team.

5x 5 minutes in Zone 5

Note: for this workout, Zone 5 is 105% to 120% of your FTP, or 105%+ of your Aerobic Threshold (based on HR)

Warmup for 20 min

Main set (repeat 5 times):
5 min (Zone 5), followed by 5 min easy spinning

Cooldown for 20 min


Simple. Elegant. Painful. EFFECTIVE.

You’re welcome.

Follow Swami's Cycling Club:

Founded in 1989, Swami’s Cycling Club is one of the premier and most recognized clubs in southern California. We are composed of more than 300 male and female cyclists in the San Diego region who participate in the entire spectrum of cycling activities from the adrenalin-pumping action of racing to mountain bike and fitness rides.

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