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.

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