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Cycling · Endurance

SPRINT EVERY 5 MINUTES

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

Time · 2 h 30Difficulty · Difficulty 3 of 5 — HardHard

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.

HOW TO DO IT

  1. 01Ride 2–3 hours at endurance pace (about 65% FTP).
  2. 02Every 5 minutes, sprint for 10–15 seconds.
  3. 03Settle straight back into endurance pace.

SCALED VERSION

90 minutes with a sprint every 10 minutes.

Build the scaled version in Forge →

TARGETS THAT FIT YOU

Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.

THE WORKOUT, STEP BY STEP

CYCLING2h 40min

Sprint Every 5 Minutes

2–3 h endurance with a 10–15 s sprint every 5 min · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/sprint-every-5-minutes

WARMUP10 minTarget: 53.35-56.65% FTP

28×Repeat

ACTIVE4m 45sTarget: 60-70% FTP

Endurance; stated as 4 min 45 s.

INTERVAL15 sec

Sprint all-out; sprints 10–15 s.

COOLDOWN10 minTarget: 48.5-51.5% FTP

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    4 h 30Inspired by Hunter Allen
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