See how to coach 5×5 intervals, one of the most reliable threshold-building workouts in cycling. This online course, “Workout: 5×5 Intervals,” breaks down why this protocol works, how to cue athletes for perfect execution, and how to interpret the workout data so you know what to adjust next time. The course helps coaches guide athletes to the right effort across all five intervals and finish the session stronger than they started.
You’ll learn how to:
- Explain the physiology behind 5×5s and why 1-minute recovery periods can deliver the benefits of a 25-minute effort with higher quality.
- Dial in targets using power, heart rate, and RPE so athletes don’t start too hard, drift above threshold, and fade late.
- Make real-time power adjustments when the first interval is too easy (HR 8–10 beats low) or the effort is trending off.
- Analyze TrainingPeaks data to grade execution quality, spot pacing mistakes, and identify what needs to change.
- Interpret heart rate patterns to assess aerobic development and decide who benefits most from continued 5×5 work.
- Choose ERG mode vs. self-paced execution based on where the athlete is in a block and how close they are to race season.
- Build individualized 5×5 protocols based on fitness level and seasonal goals, including how often to use them and how long it takes to see results.
Built on expert coaching insight from Fast Talk Labs coaches Trevor Connor and USA Cycling Level 1 certified (Advanced) coach Ryan Kohler, this course gives you concrete coaching cues, clear decision rules, and real examples you can apply immediately, so 5×5s become a go-to workout you can prescribe with confidence, not a session that turns into guesswork or late-interval survival.
How to Enroll
All USA Cycling courses are offered exclusively through USA Cycling’s online learning management system at learn.usacycling.org.
Questions? Contact Suzy Sanchez, Director of DEI and Membership Programs, at ssanchez@usacycling.org.
