BikeClimbs.com

MyWhoosh High Intensity 5min Workout

50–75% FTP 7 minutes75–104% FTP 1 minute104% FTP 4 minutes121% FTP 1 minute 30 seconds55% FTP 5 minutes140% FTP 20 seconds91% FTP 40 seconds140% FTP 20 seconds91% FTP 40 seconds140% FTP 20 seconds91% FTP 40 seconds140% FTP 20 seconds91% FTP 40 seconds140% FTP 20 seconds91% FTP 40 seconds55% FTP 5 minutes75–104% FTP 1 minute104% FTP 4 minutes121% FTP 1 minute 30 seconds55% FTP 5 minutes140% FTP 20 seconds91% FTP 40 seconds140% FTP 20 seconds91% FTP 40 seconds140% FTP 20 seconds91% FTP 40 seconds140% FTP 20 seconds91% FTP 40 seconds140% FTP 20 seconds91% FTP 40 seconds50–50% FTP 5 minutes
RepeatsTimeWorkload
1x7 minutesFrom 50 to 75% FTP
1x1 minuteFrom 75 to 104% FTP
1x4 minutes104% FTP@ 85 RPM
1x1 minute 30 seconds121% FTP@ 80 RPM
1x5 minutes55% FTP
5x20 seconds140% FTP
40 seconds91% FTP
1x5 minutes55% FTP
1x1 minuteFrom 75 to 104% FTP
1x4 minutes104% FTP@ 85 RPM
1x1 minute 30 seconds121% FTP@ 80 RPM
1x5 minutes55% FTP
5x20 seconds140% FTP
40 seconds91% FTP
1x5 minutesFrom 50 to 50% FTP

Workout overview

⏱️ Duration:50 minutes
💪 Training Stress Score (TSS):72
🦵 Intensity Factor (IF):0.93

Zone distribution

😀 Active Recovery:6 minutes 16 seconds
🙂 Endurance:20 minutes 36 seconds
😐 Tempo:1 minute 10 seconds
😅 Threshold:15 minutes 38 seconds
😰 VO2 Max:-
🥵 Anaerobic:6 minutes 20 seconds
🚴 Free Ride:-

Workout description

High-intensity efforts focus on the ability to produce anaerobic power from an already threshold power.

The intervals simulate the demands of flat, fast efforts and climbing efforts with a lower cadence.

Workout designed by: Kevin Poulton