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RideEndurance

Sprint Every 5 Minutes

2–3 h endurance with a 10–15 s sprint every 5 min

Time
2h40
Hard
7:00
in zones 4–5
Difficulty
HardDifficulty 3 of 5 — Hard

What we typed

Warm up 10 min at 55% FTP. 28 × (4 min 45 s endurance at 60–70% FTP, 15 s sprint all-out). Note: 2–3 hours; sprints 10–15 s. Cool down 10 min at 50% FTP.

Fit File Forge built the steps below from these words — the same steps your watch gets.

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The session

4 steps

Warm up

10 min53–57% FTPZ1
28×4:45

Rep

Endurance; stated as 4 min 45 s.

4m 45s60–70% FTPZ2

Sprint

All-out; 10–15 s

15 secZ5

Cool down

10 min49–52% FTPZ1

Targets

Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.

53–57% FTP
60–70% FTP
49–52% FTP

Scaled version

90 minutes with a sprint every 10 minutes.

Build the scaled version in Forge

About this session

What it trains

Endurance plus sprint repeatability — keeps long rides sharp.

Who it's for

Road racers and anyone who finds long endurance rides dull.

Related workouts

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