Sprint Every 5 Minutes
2–3 h endurance with a 10–15 s sprint every 5 min
Workout type
Endurance Ride Workouts
Long rides with work built in: sprints every five minutes, threshold or VO2max efforts after hours of riding, and the multi-hour kitchen sink. They train you to produce power when you're already tired.
The sessions
Fatigue-Resistance Threshold
2–3 h endurance, then 2 × 15–20 min at threshold
Endurance + VO2 Finish
2–3 h Zone 2, then 4 × 3 min VO2max
The Kitchen Sink
4–5 h: 2 × 20 just under threshold, sprints, VO2 hill repeats, bursts, sweet spot home
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